Per 100 Grams Cooked — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/chick-peas

Chick peas

CARBS

27g

PROTEINS

FATS

Chickpeas are moderately high in carbohydrates but also contain significant protein and fiber, which can help mitigate blood sugar spikes. They are not ideal for a strict low-carb diet but can be included in moderation.

Quantity: 100g

Glycemic Index: 28

Glycemic Load: 8

Fiber: 8g

Key Nutrients: Fiber, protein, iron, folate

Health Impact: Chickpeas have a moderate impact on blood sugar due to their carb content. The fiber and protein help moderate insulin response and digestion time.

💉 Suggested Bolus

Consider pre-bolusing or splitting the insulin dose if using insulin therapy.

🍽️ Best Paired With (Veg)

Spinach salad – Adding leafy greens can help balance the meal, adding fiber and nutrients with minimal carbs.
Grilled eggplant – Provides a low-carb base that complements the texture and flavor of chickpeas.

🍽️ Best Paired With (Non Veg)

Grilled chicken – High in protein, helps to balance the carbohydrate content of chickpeas and stabilize blood sugar levels.
Baked salmon – Rich in omega-3 fatty acids and protein, supporting overall health and blood sugar control.

🥄 Smart Substitutes

Almonds – Lower in carbs and provide healthy fats that can help stabilize blood sugar levels.
Cauliflower florets – Significantly lower in carbohydrates and can be seasoned to enhance flavor.
Zucchini slices – Low in carbs and can be used as a base for toppings similar to chickpeas.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as chickpeas are digested slowly due to their fiber content.
30–60 min: A moderate rise in blood sugar may occur, depending on individual insulin sensitivity and portion size.
2–3 hr: Blood sugar levels should begin to stabilize due to the fiber and protein content in chickpeas.

“Many in the low-carb diabetes community find that balancing chickpeas with high-fiber vegetables and quality proteins can mitigate blood sugar spikes and provide sustained energy.”
— BCDF community member

🧠 Lowering Impact Tip

Combine chickpeas with high-fiber vegetables and healthy fats to slow glucose absorption.

🤔 FAQs about Chick 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 other low-carb foods to balance the meal.

How can I prepare chickpeas to keep the carb content lower?

Consider using smaller portions and mixing them with a variety of non-starchy vegetables and lean proteins.

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