Per 100 Grams Cooked — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/boiled-red-chana

Boiled red chana

CARBS

45 grams

PROTEINS

15 grams

FATS

2 grams

Boiled red chana, while nutritious, contains a moderate amount of carbohydrates and may not be ideal for a strict low-carb diet for diabetes management.

Quantity: 100 grams

Glycemic Index: 28

Glycemic Load: 12

Fiber: 12 grams

Key Nutrients: Fiber, protein, iron, folate

Health Impact: The moderate carb content can cause blood sugar levels to rise, though the high fiber content moderates this effect to some extent.

💉 Suggested Bolus

Consider pre-bolusing or splitting the insulin dose if using insulin.

🍽️ Best Paired With (Veg)

Paneer – High in protein and fat with minimal carbs, complementing the fiber in chana for better satiety and blood sugar control.
Spinach – Low in carbs and high in fiber, helping to further stabilize blood sugar levels when paired with chana.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Provides a high-protein addition that helps moderate blood sugar levels and increase meal satisfaction.
Fish – Rich in omega-3 fatty acids and protein, supporting overall health and glycemic control.

🥄 Smart Substitutes

Black soybeans – Lower in carbs and higher in protein, helping to stabilize blood sugar levels.
Edamame – Offers a similar texture with lower net carbs and can help manage blood sugar spikes.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as chana is low in glycemic index.
30–60 min: Gradual increase in blood sugar due to fiber and protein content slowing digestion.
2–3 hr: Blood sugar levels begin to stabilize due to the slow release of glucose.

“Many in the low-carb diabetes community find that incorporating legumes like red chana in moderation within a balanced diet helps manage post-meal blood sugar levels effectively, especially when paired with high-protein foods.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with high-fiber vegetables and healthy fats to slow glucose absorption.

🤔 FAQs about Boiled red chana

Can I eat red chana daily if I am managing type 2 diabetes?

Yes, in moderation. Red chana is rich in fiber and protein, which can help manage blood sugar levels, but portion control is key.

What is the best time to consume red chana for blood sugar control?

Consuming red chana during meals, rather than as a standalone snack, can help in better glycemic control by combining it with other low-carb, high-protein foods.

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