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Chana dal cup
CARBS
45g
PROTEINS
13g
FATS
2g
Quantity: 1 cup (200g)
Glycemic Index: 8
Glycemic Load: 12
Fiber: 11g
Key Nutrients: Protein, fiber, iron, folate
Health Impact: Chana dal has a moderate glycemic index and load, leading to a slower rise in blood sugar compared to high-glycemic foods. Its high fiber content aids in slow digestion and can help in managing blood sugar levels.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if using insulin therapy.
🍽️ Best Paired With (Veg)
- Grilled tofu – Adds protein without additional carbs, supporting blood sugar control.
- Stir-fried vegetables – Provides fiber and nutrients with minimal impact on blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – High in protein and low in fat, helps to stabilize blood sugar levels.
- Baked fish – Omega-3 fatty acids in fish improve cardiovascular health without impacting blood sugar.
🥄 Smart Substitutes
- Black soybeans – Lower in carbs and higher in protein, helping to stabilize blood sugar levels.
- Lentils – Slightly lower glycemic index than chana dal, providing a more gradual impact on blood sugar.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as the body begins to digest the chana dal.
- 30–60 min: Moderate rise in blood sugar due to the carbohydrate content, though fiber moderates this effect.
- 2–3 hr: Blood sugar begins to stabilize as the high fiber content helps to slow the release of glucose.
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats and additional fiber to slow glucose absorption.
🤔 FAQs about Chana dal cup
Can chana dal be part of a low-carb diet?
Yes, in moderation. Chana dal is relatively high in fiber and protein, which can be included in a low-carb diet when portion sizes are controlled.
How can I prevent blood sugar spikes when eating chana dal?
Pair chana dal with high-protein or high-fiber foods to slow the absorption of carbohydrates and manage blood sugar levels more effectively.
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