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Black urad dal
CARBS
39.7g
PROTEINS
25.2g
FATS
1.6g
Quantity: 100g
Glycemic Index: 43
Glycemic Load: 17
Fiber: 18.3g
Key Nutrients: Protein, fiber, iron, magnesium
Health Impact: Moderate glycemic index and load can cause moderate blood sugar spikes, particularly in large servings. High protein and fiber content can aid in slower digestion and insulin response.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if using insulin.
🍽️ Best Paired With (Veg)
- Paneer – High in protein and low in carbs, helps balance the meal's glycemic load.
- Spinach – Low in carbs and high in fiber, adding bulk and nutrients without spiking blood sugar.
🍽️ 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 metabolic health.
🥄 Smart Substitutes
- Chia Seeds – Lower in carbs and high in fiber, helping to reduce blood sugar spikes.
- Flaxseeds – Provides omega-3 fatty acids and fiber, supporting blood sugar control.
- 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 urad dal is low in carbohydrates and high in fiber.
- 30–60 min: Gradual increase in blood sugar due to slow digestion of complex carbohydrates.
- 2–3 hr: Blood sugar levels begin to stabilize due to the high fiber content moderating absorption.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and healthy fats to slow glucose absorption.
🤔 FAQs about Black urad dal
How often can I include black urad dal in a low-carb diet?
Moderation is key. Aim for smaller portions balanced with high-protein foods to keep overall carb intake low.
Is black urad dal suitable for all types of diabetes?
Yes, when eaten in moderation and paired with low-carb, high-protein foods, it can be part of a diabetic diet.
Download the Full Metabolic Intelligence Report (PDF)
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