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

chana sabji

CARBS

30g

PROTEINS

FATS

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

Quantity: 100g

Glycemic Index: 28

Glycemic Load: 8

Fiber: 7.6g

Key Nutrients: Fiber, protein, iron, folate

Health Impact: Chana sabji has a moderate glycemic index and load, which may cause a moderate rise in blood sugar levels. The fiber and protein content can help slow digestion and reduce the speed of glucose absorption.

💉 Suggested Bolus

Consider a split or extended bolus if using an insulin pump, to manage the slower digestion rate due to fiber.

🍽️ Best Paired With (Veg)

Grilled Tofu – Provides a high-protein addition that helps in slowing down glucose absorption.
Stir-fried Vegetables – Adds fiber and nutrients with minimal impact on blood sugar levels.

🍽️ Best Paired With (Non Veg)

Grilled Chicken – Lean protein helps moderate blood sugar levels and enhances satiety.
Fish Tikka – Omega-3 fatty acids in fish can improve cardiovascular health without spiking glucose levels.

🥄 Smart Substitutes

Cauliflower Rice – Reduces carb intake significantly while maintaining a similar texture and bulk to traditional rice.
Shirataki Noodles – Very low in carbohydrates and calories, helping to maintain stable blood glucose levels.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as low-carb substitutes digest slowly.
30–60 min: Gradual increase if any, due to high fiber and low glycemic index ingredients.
2–3 hr: Stable blood sugar levels due to absence of high glycemic ingredients.

“Many in the low-carb community find that focusing on whole, unprocessed foods not only helps manage blood sugar levels but also improves overall well-being.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with a source of healthy fats and fiber, such as adding avocado or a side of leafy greens.

🤔 FAQs about chana sabji

Can I eat chana sabji on a low-carb diet?

Yes, but in moderation and preferably with low-carb substitutes like cauliflower rice to minimize carb intake.

What are the best spices to use in low-carb Indian cooking?

Turmeric, cumin, coriander, and garam masala are great as they add flavor without adding carbs.

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