Support Blue Circle Diabetes Foundation
cheick peas
CARBS
27g
PROTEINS
9g
FATS
3g
Quantity: 100g
Glycemic Index: 28
Glycemic Load: 8
Fiber: 8g
Key Nutrients: Fiber, protein, iron, folate
Health Impact: Chickpeas have a low glycemic index and a moderate glycemic load, leading to a slower rise in blood glucose levels. The high fiber content aids in gradual sugar absorption.
💉 Suggested Bolus
If using insulin, consider a split or extended bolus to manage the slower digestion and absorption rate of chickpeas.
🍽️ Best Paired With (Veg)
- Grilled Tofu – Provides a high-protein, low-carb option that complements the fiber in chickpeas for balanced blood sugar levels.
- Avocado Salad – Rich in healthy fats and fiber, helping to slow carbohydrate absorption and stabilize blood sugar.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – Lean protein helps to moderate blood sugar spikes when paired with moderate-carb foods like chickpeas.
- Baked Salmon – Provides omega-3 fatty acids and protein, supporting overall metabolic health and blood sugar control.
🥄 Smart Substitutes
- Almonds – Lower in carbs and provide healthy fats that can help stabilize blood sugar levels.
- Cauliflower Hummus – Offers a lower carb alternative to chickpea hummus, reducing potential glucose spikes.
- Edamame – Higher in protein and lower in carbohydrates compared to chickpeas, supporting better blood sugar control.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as chickpeas are a complex carbohydrate with a moderate glycemic index.
- 30–60 min: Gradual increase in blood sugar due to the slow digestion of fiber and protein in chickpeas.
- 2–3 hr: Blood sugar levels begin to stabilize as the fiber in chickpeas helps to moderate the release of glucose.
— BCDF community member
🧠 Lowering Impact Tip
Combine chickpeas with healthy fats and lean protein, and consider portion control to further reduce the glycemic response.
🤔 FAQs about cheick peas
Can chickpeas be part of a low-carb diet?
In moderation, chickpeas can be included in a low-carb diet, especially when paired with high-protein and high-fat foods to balance the meal.
How do chickpeas affect blood sugar compared to other legumes?
Chickpeas generally have a lower glycemic index than some other legumes, which may result in a slower rise in blood sugar levels.
Support Blue Circle Diabetes Foundation
From the blog
Empowering the diabetes community with expert insights, support, and resources.