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https://www.bluecircle.foundation/food/chickpea
Chickpea
CARBS
27 grams
PROTEINS
8 grams
FATS
3 grams
Chickpeas are advisable for a low-carb diabetes approach.
Quantity: 100 grams
Glycemic Index: 28-32
Glycemic Load: 9
Fiber: 8 grams
Key Nutrients: Folate, iron, phosphorus, and fiber
Health Impact: Chickpeas have a low glycemic index and load, providing sustained energy without causing significant blood sugar spikes. The combination of protein, fiber, and moderate carbs helps in managing blood glucose levels effectively.
💉 Suggested Bolus
Consider pre-soaking chickpeas before cooking to improve digestibility and reduce the glycemic impact.
⏱ Blood Sugar Timeline
- 0–15 min: Chickpeas may cause a slight increase in blood sugar due to their carbohydrate content.
- 30–60 min: Blood sugar levels may continue to rise after consuming chickpeas.
- 2–3 hr: Blood sugar levels may start to stabilize but monitoring is recommended.
“Incorporating chickpeas in moderation can be part of a balanced low-carb diet for some individuals with diabetes. It's important to monitor blood sugar levels closely when consuming chickpeas and adjust portion sizes accordingly.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Pair chickpeas with non-starchy vegetables and lean protein to lower the overall glycemic impact.
