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Boiled horse gram
CARBS
57g
PROTEINS
22g
FATS
0g
Quantity: 100g
Glycemic Index: High
Glycemic Load: 28
Fiber: 5g
Key Nutrients: Protein, fiber, iron, calcium
Health Impact: The high carbohydrate content can lead to significant blood sugar spikes, particularly in those with diabetes, requiring careful meal planning to manage insulin response and digestion time.
💉 Suggested Bolus
Pre-bolus with insulin 15-20 minutes before eating to match the carbohydrate load.
🍽️ Best Paired With (Veg)
- Spinach Salad – High in fiber and nutrients while being low in carbs, complementing the glycemic control.
- Grilled Zucchini – Low in carbohydrates and provides a satisfying texture and flavor.
- Cauliflower Rice – Offers a low-carb alternative to grains, helping to maintain stable blood glucose levels.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – High in protein and low in carbs, supporting stable blood sugar levels.
- Baked Salmon – Rich in omega-3 fatty acids and low in carbs, beneficial for overall health and glycemic control.
- Beef Stir-Fry with Mixed Vegetables – Provides a high-protein, low-carb meal that aids in satiety and 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 horse gram is low in glycemic index.
- 30–60 min: Gradual increase in blood sugar due to slow digestion of complex carbohydrates.
- 2–3 hr: Blood sugar levels begin to stabilize as the fiber content aids in prolonged digestion and absorption.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and healthy fats to slow glucose absorption.
🤔 FAQs about Boiled horse gram
Is horse gram suitable for a keto diet?
Horse gram is higher in carbs than typical keto foods but can be included in small portions depending on individual carb limits.
Can horse gram help in weight management?
Yes, its high fiber content can promote satiety and help in controlling appetite, aiding in weight management.
How often can I include horse gram in my diet?
Moderation is key. Including horse gram a few times a week, especially in balanced meals, can be part of a healthy diabetes diet plan.
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