Per 100 Grams — Diabetes Nutrition Facts

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

Brown raw chana

CARBS

45 g

PROTEINS

19 g

FATS

6 g

Brown raw chana, also known as chickpeas, is a moderate carbohydrate food, which may not be ideal for a strict low-carb diet but offers high fiber and protein which can be beneficial for diabetes management when consumed in controlled portions.

Quantity: 100 g

Glycemic Index: 28

Glycemic Load: 12

Fiber: 12 g

Key Nutrients: Fiber, protein, iron, folate

Health Impact: The fiber and protein in brown raw chana help moderate blood sugar spikes by slowing carbohydrate digestion and absorption.

💉 Suggested Bolus

Consider pre-bolusing insulin 15-20 minutes before consumption to match the slower digestion rate.

🍽️ Best Paired With (Veg)

Spinach salad – High in fiber and micronutrients, adding bulk and nutrients without significant carbs.
Grilled tofu – Provides additional protein to help balance the meal and further stabilize blood sugar levels.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – Adds lean protein to the meal, aiding in satiety and blood sugar control.
Baked fish – Provides omega-3 fatty acids and protein, supporting overall health and glycemic control.

🥄 Smart Substitutes

Black beans – Lower in carbs and higher in fiber, helping to moderate blood sugar levels.
Lentils – Provide a good balance of protein and fiber while being relatively low in carbohydrates.
Edamame – Low in carbohydrates and high in protein and fiber, which can help in blood sugar management.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as brown raw 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 slows overall glucose absorption.

“Many in the low-carb diabetes community find that incorporating legumes like brown raw chana into meals helps manage hunger and blood sugar levels effectively, especially when combined with high-fiber vegetables and lean proteins.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with healthy fats and greens to slow glucose absorption.

🤔 FAQs about Brown raw chana

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

Brown raw chana can be included regularly, ideally 2-3 times a week, as part of a balanced low-carb diet to help manage blood sugar levels.

Is brown raw chana suitable for all types of diabetes?

Yes, due to its low glycemic index and high fiber content, it is suitable for managing both type 1 and type 2 diabetes. However, portion control is essential.

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