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https://www.bluecircle.foundation/food/boiled-brown-chana
Boiled brown chana
CARBS
27g
PROTEINS
9g
FATS
2g
Boiled brown chana, while higher in carbs, is rich in fiber and protein, making it a better option than many other legumes for those managing diabetes.
Quantity: 100g
Glycemic Index: 28
Glycemic Load: 8
Fiber: 8g
Key Nutrients: Fiber, protein, iron, potassium
Health Impact: The fiber and protein in brown chana help moderate blood sugar levels and insulin response, though the carb content requires careful portion control.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if using insulin.
🍽️ Best Paired With (Veg)
- Grilled tofu – Adds protein without significant carbs, supporting stable blood glucose levels.
- Stir-fried vegetables – Provides fiber and nutrients with minimal impact on blood sugar.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – High in protein and low in fat, helps to stabilize blood sugar levels.
- Baked fish – Rich in omega-3 fatty acids and protein, supports overall health and glycemic control.
🥄 Smart Substitutes
- Black soybeans – Lower in carbs and higher in protein, helping to minimize blood sugar spikes.
- Edamame – Offers a similar texture with lower net carbs and can help maintain better blood glucose levels.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as chana is absorbed slowly due to its fiber content.
- 30–60 min: Gradual increase in blood sugar, moderated by the fiber and protein in chana.
- 2–3 hr: Blood sugar levels begin to stabilize due to the slow digestion of complex carbohydrates and proteins.
“Many in the low-carb diabetes community find that incorporating legumes like chana in moderation, paired with high-protein foods, can aid in more stable post-meal blood glucose levels.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats and leafy greens to slow glucose absorption.
🤔 FAQs about Boiled brown chana
Can I eat chana every day?
Yes, in moderation. Balance it with low-carb, high-protein foods to manage blood sugar effectively.
Is chana good for all types of diabetes?
Chana can be beneficial for type 2 diabetes when eaten as part of a balanced, low-carb diet. Always monitor your blood sugar to see how it affects you personally.
