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https://www.bluecircle.foundation/food/chickpea
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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.
Download the Full Metabolic Intelligence Report (PDF)
Get the complete blood sugar strategy, portion guidance, CGM rise model, and insulin execution plan in a clean, printable format.
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