100 Grams Cooked — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/chana-dal-100-gm

Chana dal 100 gm

CARBS

45 g

PROTEINS

20 g

FATS

5 g

Chana dal is a type of legume that is moderately high in carbohydrates but also contains significant protein and fiber, which can help mitigate blood sugar spikes to some extent. However, it should be consumed cautiously by individuals managing diabetes with a strict low-carb diet.

Quantity: 100 g

Glycemic Index: 28

Glycemic Load: 12

Fiber: 11 g

Key Nutrients: Protein, fiber, iron, folate

Health Impact: The fiber and protein in chana dal can help moderate the rate of glucose absorption, potentially leading to a more gradual rise in blood sugar levels compared to high-glycemic foods.

💉 Suggested Bolus

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

🍽️ Best Paired With (Veg)

Grilled tofu – Provides a high-protein addition that can help balance the meal's macronutrient profile and aid in satiety.
Stir-fried vegetables – Low in carbs and high in fiber, helping to minimize the overall glycemic load of the meal.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – Lean protein source that helps to stabilize blood sugar levels without adding extra carbs.
Baked fish – Rich in omega-3 fatty acids and protein, supporting overall health and blood sugar management.

🥄 Smart Substitutes

Black beans – Lower glycemic index and higher fiber content which can help in slower glucose release.
Lentils – Provide a good balance of protein and fiber while being relatively lower in carbohydrates compared to other legumes.
Edamame – High in protein and fiber, low in carbohydrates, helping to manage blood sugar levels more effectively.

⏱ Blood Sugar Timeline

0–15 min: No significant change expected as legumes like chana dal do not cause immediate blood sugar spikes.
30–60 min: Gradual increase in blood sugar due to the slow digestion of complex carbohydrates and fiber.
2–3 hr: Blood sugar levels begin to stabilize due to the high fiber content which slows the overall digestion and glucose absorption.

“Many in the low-carb diabetes community find that incorporating legumes like chana dal in moderation within a balanced diet helps manage post-meal blood sugar spikes effectively.”
— BCDF community member

🧠 Lowering Impact Tip

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

🤔 FAQs about Chana dal 100 gm

How does chana dal affect blood sugar compared to other legumes?

Chana dal has a lower glycemic index compared to many other legumes, making it a preferable choice for managing blood sugar levels in diabetes.

Can chana dal be eaten daily by someone with diabetes?

Yes, when portion-controlled and part of a balanced diet, chana dal can be a healthy daily inclusion for someone managing diabetes.

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