Per 100 Grams Cooked — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/brown-boil-chana

Brown boil chana

CARBS

45 grams

PROTEINS

15 grams

FATS

6 grams

Brown boil chana, also known as boiled brown chickpeas, is a moderate carbohydrate food that can be included in a diabetes meal plan if portion controlled.

Quantity: 100 grams

Glycemic Index: 28

Glycemic Load: 12

Fiber: 12 grams

Key Nutrients: Fiber, protein, iron, potassium

Health Impact: Moderate carb content with a low glycemic index, leading to a slower insulin response and prolonged digestion time.

💉 Suggested Bolus

Consider pre-bolusing or splitting the bolus to manage the slower digestion and absorption rate.

🍽️ Best Paired With (Veg)

Paneer – High in protein and fat with minimal carbs, helping to balance the meal's glycemic load.
Spinach – Low in carbs and high in fiber, adding bulk and nutrients without spiking blood sugar.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Provides high-quality protein that helps moderate blood sugar levels and increase satiety.
Fish – Rich in omega-3 fatty acids and protein, supporting overall health and blood sugar management.

🥄 Smart Substitutes

Black soybeans – Lower in carbs and higher in protein, helping to manage blood sugar levels more effectively.
Edamame – Offers a similar texture with higher fiber and essential nutrients while being lower in carbohydrates.

⏱ Blood Sugar Timeline

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

“Many in the low-carb diabetes community find that incorporating legumes like chana in moderation within a balanced diet helps manage post-meal blood sugar spikes effectively.”
— BCDF community member

🧠 Lowering Impact Tip

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

🤔 FAQs about Brown boil chana

How often can I include brown boil chana in my diet?

You can include it moderately, about 2-3 times a week, ensuring it's balanced with low-carb foods to maintain stable blood sugar levels.

Is brown boil chana suitable for all types of diabetes?

Yes, when eaten in moderation and as part of a balanced diet, it can be suitable for managing type 1 and type 2 diabetes due to its low glycemic index.

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