Food & Diabetes Search
Search any food to understand its impact on your blood sugar — see carbs, protein, fat, fiber, glycemic index, and more.
https://www.bluecircle.foundation/food/brown-matar
Support Blue Circle Diabetes Foundation
Help us continue community-led diabetes support and education.
Brown Matar
CARBS
30g
PROTEINS
9g
FATS
4g
Brown matar, or brown peas, are moderately high in carbohydrates and may not be the best choice for a strict low-carb diet for diabetes management.
Quantity: 100g
Glycemic Index: 45
Glycemic Load: 13.5
Fiber: 8g
Key Nutrients: Fiber, protein, vitamins, minerals
Health Impact: Moderate carbohydrate content can lead to increased blood sugar levels, requiring careful portion control and monitoring.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if using insulin.
🍽️ Best Paired With (Veg)
- Grilled Tofu – High in protein and low in carbs, helping to stabilize blood sugar levels.
- Avocado Salad – Rich in healthy fats and fiber, which can help slow digestion and reduce blood sugar spikes.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – Provides a high-protein, low-carb option that helps maintain glycemic control.
- Baked Salmon – Rich in omega-3 fatty acids and low in carbs, supporting overall health and blood sugar stability.
🥄 Smart Substitutes
- Cauliflower Rice – Lower in carbs and provides a similar texture to grains, helping to reduce blood sugar spikes.
- Shirataki Noodles – Very low in carbohydrates and calories, ideal for blood glucose management.
- Zucchini Noodles – Offers a low-carb alternative to pasta, adding volume without the sugars.
⏱ Blood Sugar Timeline
- 0–15 min: Little to no impact on blood sugar as low-carb substitutes digest slowly.
- 30–60 min: Gradual, minimal rise in blood sugar due to high fiber and low glycemic index of substitutes.
- 2–3 hr: Stable blood sugar levels, avoiding the typical high spikes seen with higher carb meals.
“Many in the low-carb diabetes community find that focusing on whole, unprocessed foods not only helps manage blood sugar levels but also improves overall well-being.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and healthy fats to slow glucose absorption.
🤔 FAQs about Brown Matar
Can I eat brown matar if I am on a strict low-carb diet?
Brown matar can be higher in carbs. Consider portion control or substituting with lower-carb options like cauliflower rice.
What are the best ways to prepare low-carb substitutes to maintain flavor?
Use herbs and spices liberally, and consider healthy fats like olive oil for cooking to enhance flavors without adding carbs.
Support Blue Circle Diabetes Foundation
Help us continue community-led diabetes support and education.
From the blog
Empowering the diabetes community with expert insights, support, and resources.