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https://www.bluecircle.foundation/food/brown-chana
Brown chana
CARBS
45 g
PROTEINS
19 g
FATS
6 g
Brown chana, or chickpeas, are moderate in carbohydrates and high in fiber and protein, making them a better choice for diabetes management compared to high glycemic foods.
Quantity: 100 g
Glycemic Index: 28
Glycemic Load: 9
Fiber: 12.5 g
Key Nutrients: Fiber, protein, iron, folate
Health Impact: The fiber and protein in brown chana help moderate blood sugar levels by slowing digestion and reducing the insulin spike.
💉 Suggested Bolus
Consider pre-bolusing insulin 15-20 minutes before mealtime to match the slower digestion rate of legumes.
🍽️ Best Paired With (Veg)
- Cauliflower rice – Provides a low-carb alternative to rice, helping to further minimize blood sugar spikes.
- Spinach salad – High in fiber and nutrients, adding bulk and nutritional value without significant carbohydrates.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – High in protein and does not contribute to carbohydrate load, aiding in better glucose management.
- Fish like salmon – Rich in omega-3 fatty acids and protein, supporting overall health and blood sugar control.
🥄 Smart Substitutes
- Black beans – Lower glycemic index and higher fiber content which can help in better blood sugar control.
- Lentils – Provide a good balance of protein and fiber while being relatively low in carbohydrates.
- Edamame – Offers a high protein content with minimal impact on blood sugar levels.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as brown chana is low in glycemic index and digests slowly.
- 30–60 min: Gradual increase in blood sugar due to slow digestion and absorption of complex carbohydrates.
- 2–3 hr: Blood sugar levels begin to stabilize due to the high fiber content which aids in slow release of glucose.
“Many in the low-carb diabetes community find that incorporating legumes like brown chana in moderation can be part of a balanced diet that doesn't spike blood sugar significantly, especially when paired with other low-carb foods.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with leafy greens and healthy fats to slow glucose absorption.
🤔 FAQs about Brown chana
How often can I include brown chana in my diet?
Brown chana can be included a few times a week, considering its carb content is balanced with other low-carb meals throughout the day.
Is brown chana suitable for all types of diabetes?
Yes, brown chana can be suitable for both Type 1 and Type 2 diabetes, but portion control and overall daily carb intake should be monitored.
