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Chick pea
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 but a moderate glycemic load, leading to a slower, more controlled rise in blood sugar levels compared to high-carb foods.
💉 Suggested Bolus
Consider pre-bolusing insulin 15-20 minutes before consuming chickpeas to match the slower digestion and absorption rate.
🍽️ Best Paired With (Veg)
- Grilled Tofu – Provides a high-protein addition that does not contribute additional carbs, supporting stable blood glucose levels.
- Avocado Salad – High 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 moderate blood sugar spikes and provides satiety without carbs.
- Baked Salmon – Rich in omega-3 fatty acids and protein, supporting cardiovascular health and glucose stability.
🥄 Smart Substitutes
- Almonds – Lower in carbs and provide healthy fats that can help stabilize blood sugar levels.
- Walnuts – Rich in omega-3 fatty acids which are beneficial for heart health, crucial for diabetes management.
- Pumpkin Seeds – Offer magnesium which aids in blood sugar control and are lower in carbohydrates.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as chickpeas have a low glycemic index.
- 30–60 min: Gradual increase in blood sugar due to slow digestion of complex carbohydrates.
- 2–3 hr: Blood sugar levels begin to stabilize as the fiber in chickpeas helps in slow release of glucose.
— BCDF community member
🧠 Lowering Impact Tip
Combine chickpeas with high-fiber vegetables and healthy fats to slow glucose absorption.
🤔 FAQs about Chick pea
Can chickpeas be eaten on a low-carb diet?
Yes, in moderation. Chickpeas are higher in carbs than some other options but are also high in fiber, which can help manage blood sugar levels.
What is the best way to include chickpeas in a diabetic diet?
Pairing chickpeas with high-protein or high-fat foods can help minimize blood sugar spikes, making them a more suitable option for diabetics focusing on a low-carb diet.
Download the Full Metabolic Intelligence Report (PDF)
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