Per 100g Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/boiled-chickpeas

Boiled chickpeas

CARBS

27g

PROTEINS

FATS

Boiled chickpeas contain a moderate amount of carbohydrates and are high in fiber and protein, making them a better choice than high-glycemic, processed foods for managing blood sugar levels in diabetes.

Quantity: 100g

Glycemic Index: 28

Glycemic Load: 8

Fiber: 8g

Key Nutrients: Fiber, protein, iron, folate

Health Impact: The fiber in chickpeas helps moderate blood sugar rises, the protein and fat content can aid in slower digestion and reduced insulin spikes.

💉 Suggested Bolus

Consider pre-bolusing insulin 15-20 minutes before mealtime to match the slower digestion rate of chickpeas.

🍽️ Best Paired With (Veg)

Grilled tofu – Provides a high-protein addition with minimal carbs, supporting blood sugar control.
Avocado salad – Offers healthy fats and fiber, enhancing satiety and further smoothing out blood sugar spikes.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – High in protein and low in carbs, helping to maintain stable glucose levels.
Baked salmon – Rich in omega-3 fatty acids and low in carbs, supporting overall cardiovascular health.

🥄 Smart Substitutes

Almonds – Lower in carbs and provide healthy fats that can help stabilize blood sugar levels.
Walnuts – Rich in omega-3 fatty acids which are beneficial for heart health, with fewer carbs than chickpeas.
Cauliflower florets – Significantly lower in carbohydrates and can be seasoned and roasted to provide a satisfying texture and flavor.

⏱ Blood Sugar Timeline

0–15 min: No significant change expected as chickpeas have a low glycemic index.
30–60 min: Moderate increase in blood sugar due to the carbs in chickpeas, though fiber helps moderate this rise.
2–3 hr: Blood sugar levels should begin to stabilize due to the fiber content in chickpeas.

“Many in the low-carb diabetes community find that focusing on whole, unprocessed foods and incorporating plenty of healthy fats and proteins can significantly aid in managing blood sugar levels effectively.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with a source of healthy fats and leafy greens to slow glucose absorption.

🤔 FAQs about Boiled chickpeas

Can chickpeas be part of a low-carb diet?

Chickpeas can be included in moderation due to their fiber content, but there are lower carb alternatives that might be more suitable for strict low-carb diets.

What are the best ways to prepare chickpeas to minimize blood sugar impact?

Combining chickpeas with healthy fats and proteins can help minimize their blood sugar impact. Avoid pairing with high-carb foods.

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