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https://www.bluecircle.foundation/food/brown-chickpeas-salad
Brown chickpeas salad
CARBS
45 grams
PROTEINS
15 grams
FATS
4 grams
Brown chickpeas salad is a moderate carbohydrate option 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: The fiber and protein in brown chickpeas help moderate blood sugar levels, though attention to portion size is necessary due to carb content.
💉 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 option that complements the fiber in the salad.
- Avocado slices – Rich in healthy fats that can help slow the absorption of carbohydrates.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Lean protein that helps balance the meal and minimize blood sugar spikes.
- Baked salmon – Provides omega-3 fatty acids and protein, supporting overall metabolic health.
🥄 Smart Substitutes
- Black beans – Lower glycemic index compared to chickpeas, potentially reducing blood sugar spikes.
- Edamame – Higher in protein and lower in carbohydrates, helping to stabilize blood sugar levels.
- Chopped almonds – Adds crunch and healthy fats, reducing overall glycemic load of the meal.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as the body begins to digest the salad.
- 30–60 min: Moderate rise in blood sugar due to fiber and protein content slowing digestion.
- 2–3 hr: Blood sugar levels begin to stabilize due to the high fiber content of the salad.
“Many in the low-carb community find that incorporating a variety of non-starchy vegetables and lean proteins with legumes like chickpeas helps manage post-meal blood sugar levels more effectively.”
— BCDF community member
— 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 Brown chickpeas salad
Can I eat brown chickpeas salad every day?
Yes, but vary your ingredients and pairings to ensure a balanced intake of nutrients.
How can I make this salad more filling without adding carbs?
Increase the proportion of proteins and healthy fats, such as adding more grilled chicken or avocado.
Have a question about Brown chickpeas salad or any other topic related to diabetes?
Schedule a free session with one of our trained peer supporters who live with diabetes.
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