1 Cup Cooked — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/bouled-chana

Bouled chana

CARBS

45 grams

PROTEINS

15 grams

FATS

4 grams

Boiled chana, also known as chickpeas, is a high-fiber, moderate-carbohydrate food that can be included in a diabetes-friendly diet if portion-controlled.

Quantity: 100 grams

Glycemic Index: 28

Glycemic Load: 12

Fiber: 12 grams

Key Nutrients: Fiber, protein, iron, folate

Health Impact: The fiber in chickpeas helps to moderate blood sugar levels and improve insulin sensitivity, but attention to portion size is crucial due to its carb content.

💉 Suggested Bolus

Consider pre-bolusing insulin 15-20 minutes before consumption to match the slower digestion rate of fiber-rich foods.

🍽️ Best Paired With (Veg)

Grilled tofu – Provides a high-protein addition that has minimal impact on blood sugar levels.
Stir-fried vegetables – Adds fiber and nutrients without significant carbohydrates, supporting overall blood sugar management.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – High in protein and low in fat, helping to maintain stable blood glucose levels.
Baked fish – Rich in omega-3 fatty acids and protein, which do not spike blood sugar.

🥄 Smart Substitutes

Roasted almonds – Lower in carbs and provide healthy fats that help stabilize blood sugar levels.
Sunflower seeds – Offer magnesium and healthy fats, which can aid in blood sugar control.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the food is low in simple sugars and high in fiber.
30–60 min: Gradual increase in blood sugar due to slow digestion of complex carbohydrates and fiber.
2–3 hr: Blood sugar levels begin to stabilize due to the high fiber content which slows overall glucose absorption.

“Many in the low-carb diabetes community find that incorporating high-fiber, low-carb foods like bouled chana into meals helps manage post-meal blood sugar spikes effectively.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with a source of healthy fats and protein to slow digestion and reduce the glycemic response.

🤔 FAQs about Bouled chana

Can bouled chana be eaten daily for diabetes management?

Yes, due to its high fiber and low glycemic index, bouled chana can be a part of a daily diabetes diet plan.

How does bouled chana affect blood sugar compared to other snacks?

Bouled chana typically causes a slower and lower rise in blood sugar compared to higher carb snacks due to its fiber content and complex carbs.

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