Per 100g Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/black-gram

black gram

CARBS

60g

PROTEINS

25g

FATS

1.5g

Black gram, also known as urad dal, is a type of legume that is higher in carbohydrates but also rich in protein and fiber, which can be beneficial if consumed in moderation and prepared appropriately for individuals with diabetes.

Quantity: 100g

Glycemic Index: 43

Glycemic Load: 18

Fiber: 18g

Key Nutrients: Protein, fiber, iron, magnesium

Health Impact: The fiber and protein in black gram can help moderate blood sugar levels and insulin response, though its higher carb content requires careful portion control.

💉 Suggested Bolus

Consider pre-bolusing or splitting the insulin dose if using insulin therapy.

🍽️ Best Paired With (Veg)

Paneer – High in protein and fat with very low carbs, complementing the fiber in black gram.
Spinach – Low in carbs and high in fiber, adding bulk and nutrients with minimal blood sugar impact.
Mushrooms – Low in carbohydrates and provide a savory flavor that pairs well with black gram.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Provides high-quality protein that helps moderate blood sugar levels.
Fish – Rich in omega-3 fatty acids and protein, supporting overall health and glycemic control.
Eggs – Versatile, high in protein and fats, and very low in carbs, ideal for blood sugar management.

🥄 Smart Substitutes

Chia seeds – Lower in carbs and high in fiber, helping to stabilize blood sugar levels.
Flaxseeds – Provides omega-3 fatty acids and fiber, aiding in blood sugar control and heart health.
Hemp seeds – Good source of protein and healthy fats with minimal impact on blood sugar.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as black gram digests slowly.
30–60 min: Gradual increase in blood sugar due to fiber and protein content.
2–3 hr: Blood sugar levels begin to stabilize due to the low glycemic index of black gram.

“Many in the low-carb diabetes community find that incorporating legumes like black gram in moderation, paired with high-protein foods, can aid in sustained blood sugar control and provide essential nutrients without spikes.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with healthy fats and proteins, and consume in smaller portions to reduce the glycemic response.

🤔 FAQs about black gram

How often can I include black gram in a low-carb diet?

Black gram can be included occasionally, focusing on portion control and pairing with high-protein, low-carb foods to balance the meal.

Is black gram suitable for all types of diabetes?

Yes, when eaten in moderation and paired correctly, black gram can be part of a diabetic diet, particularly for those managing type 2 diabetes with a low-carb approach.

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