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Black whole urad
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 carb content with a low glycemic index, leading to a slower insulin response and digestion time.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if using insulin.
🍽️ Best Paired With (Veg)
- Paneer – High in protein and fat with very low carbs, complementing the fiber in urad.
- Spinach – Low in carbs and high in fiber, adding volume and nutrients with minimal blood sugar impact.
- Mushrooms – Low in carbohydrates and calories, helps in enhancing flavor without adding sugar spikes.
🍽️ 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.
- Hemp Seeds – Good source of protein and healthy fats with minimal impact on blood sugar.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as urad is low in glycemic index.
- 30–60 min: Gradual increase in blood sugar due to fiber and protein content.
- 2–3 hr: Stable blood sugar levels due to slow digestion and absorption.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and healthy fats to slow glucose absorption.
🤔 FAQs about Black whole urad
How often should I include urad in my diet?
Incorporate urad 1-2 times a week, ensuring it's balanced with low-carb foods to maintain blood sugar levels.
Can urad be eaten during a keto diet?
Urad can be included in small portions in a keto diet, especially when paired with other high-fat, low-carb foods.
Is urad suitable for all types of diabetes?
Yes, urad can be suitable for type 1 and type 2 diabetes when portion control and overall carb content of the meal are managed.
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