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https://www.bluecircle.foundation/food/chana-masala

Chana masala

CARBS

45g

PROTEINS

15g

FATS

10g

Chana masala, primarily made from chickpeas, is moderately high in carbohydrates but also contains beneficial fiber and protein. It is not the most advisable option for a strict low-carb diet but can be included in moderation.

Quantity: 1 cup (approximately 240g)

Glycemic Index: Medium (approximately 45-55)

Glycemic Load: 22

Fiber: 12g

Key Nutrients: Fiber, protein, iron, folate

Health Impact: Chana masala's moderate glycemic index and load can cause a moderate rise in blood sugar levels, which should be managed with portion control and balanced with other low-glycemic foods.

💉 Suggested Bolus

Consider a split or extended bolus if using an insulin pump, or timing insulin administration to better match the slower digestion and absorption rate of the legumes.

🍽️ Best Paired With (Veg)

Paneer Tikka – Adds protein without adding carbs, helping to balance the meal and reduce overall glycemic load.
Mixed Vegetable Salad – Provides fiber and essential nutrients with minimal impact on blood sugar levels.

🍽️ Best Paired With (Non Veg)

Grilled Chicken – High in protein and low in carbs, helping to stabilize blood sugar levels.
Fish Tikka – Provides omega-3 fatty acids and protein, supporting overall health and blood sugar control.

🥄 Smart Substitutes

Cauliflower Rice – Reduces carb content significantly while maintaining a similar texture to traditional rice.
Low-Carb Naan – Provides a bread-like accompaniment without the usual spike in blood glucose levels.

⏱ Blood Sugar Timeline

0–15 min: Little to no impact on blood sugar as the body begins to digest the meal.
30–60 min: Moderate increase in blood sugar, depending on the amount of chickpeas and other ingredients.
2–3 hr: Blood sugar begins to stabilize as the high fiber content from chickpeas and vegetables slows glucose absorption.

“Many in the low-carb diabetes community find that focusing on fiber-rich and protein-heavy meals helps manage post-meal blood sugar spikes more effectively.”
— BCDF community member

🧠 Lowering Impact Tip

Reduce portion size, increase fiber intake by adding more vegetables, and consume with a source of healthy fats.

🤔 FAQs about Chana masala

Can I eat chana masala if I am on a strict low-carb diet?

Chana masala can be included in a low-carb diet if portion sizes are controlled and higher-carb ingredients are minimized or substituted.

What are the best ways to reduce the carb content in traditional chana masala?

Use fewer chickpeas and increase the amount of low-carb vegetables like spinach or bell peppers. Consider substituting some chickpeas with diced paneer or extra firm tofu to maintain texture while reducing carbs.

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