Per 100 Grams — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/brown-chickpeas

Brown chickpeas

CARBS

45 grams

PROTEINS

11 grams

FATS

3 grams

Brown chickpeas are a moderate carbohydrate food, which may not be ideal for a strict low-carb diet but can be included in controlled portions.

Quantity: 100 grams

Glycemic Index: 28

Glycemic Load: 12

Fiber: 12.5 grams

Key Nutrients: Fiber, protein, iron, phosphorus

Health Impact: Brown chickpeas have a moderate impact on blood sugar due to their carbohydrate content, but their high fiber and protein can help moderate insulin response and digestion.

💉 Suggested Bolus

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

🍽️ Best Paired With (Veg)

Grilled tofu – Provides a high-protein, low-carb complement to balance the meal.
Almond flour-based flatbread – Offers a low-carb alternative to traditional breads, preventing higher blood sugar spikes.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – Adds lean protein to the meal, aiding in satiety and blood sugar control.
Fish like salmon – Rich in omega-3 fatty acids and protein, supporting overall health and glycemic management.

🥄 Smart Substitutes

Black soybeans – Lower in carbs and higher in protein, helping to minimize blood sugar spikes.
Edamame – Offers a similar texture with lower net carbs and can help maintain better glycemic control.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as chickpeas are digested slowly.
30–60 min: Gradual increase in blood sugar due to fiber and protein content moderating absorption.
2–3 hr: Blood sugar levels begin to stabilize due to the low glycemic index of chickpeas.

“Many in the low-carb diabetes community find that incorporating legumes like brown chickpeas in moderation, paired with high-protein foods, can aid in more stable blood glucose levels throughout the day.”
— BCDF community member

🧠 Lowering Impact Tip

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

🤔 FAQs about Brown chickpeas

Can brown chickpeas be eaten daily by someone with diabetes?

Yes, in moderation. They are high in fiber and protein but should be balanced with other low-carb foods.

What is the best way to prepare brown chickpeas to keep it low-carb?

Opt for boiling or steaming rather than pairing with high-carb ingredients like rice or bread.

Have a question about Brown chickpeas or any other topic related to diabetes?

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