Per 100 Grams Cooked — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/chickpeas

Chickpeas

CARBS

27g

PROTEINS

FATS

Chickpeas are moderately high in carbohydrates but also contain significant protein and fiber, which can moderate blood sugar levels. They are not ideal in a strict low-carb diet but can be included in moderate amounts.

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 compared to high-glycemic foods.

💉 Suggested Bolus

Consider a dual-wave or extended bolus if using insulin, to manage the slower digestion and absorption rate.

🍽️ Best Paired With (Veg)

Grilled Tofu – High in protein and low in carbs, helps balance the meal's macronutrient profile.
Avocado Salad – Provides healthy fats and fiber, aiding in slower digestion and better blood sugar control.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Breast – Lean protein source that helps maintain muscle mass and stabilizes blood sugar levels.
Baked Salmon – Rich in omega-3 fatty acids, beneficial for cardiovascular health and glycemic control.

🥄 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 and other minerals, supporting blood sugar control and insulin sensitivity.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as chickpeas are low in glycemic index and digest slowly.
30–60 min: Gradual increase in blood sugar due to fiber and protein content, which moderates glucose absorption.
2–3 hr: Blood sugar levels begin to stabilize due to the slow and steady digestion of complex carbohydrates and fibers.

“Many in the low-carb diabetes community find that incorporating legumes like chickpeas in moderation, paired with high-protein foods, can aid in more stable blood glucose levels, especially when compared to higher glycemic alternatives.”
— BCDF community member

🧠 Lowering Impact Tip

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

🤔 FAQs about Chickpeas

Can chickpeas be part of a low-carb diet?

Yes, in moderation. Chickpeas are higher in carbs than some other options but are also high in fiber and protein, which can help manage blood sugar levels.

What is the best way to include chickpeas in a diabetic diet?

Pairing chickpeas with lean proteins and healthy fats can minimize blood sugar spikes and provide essential nutrients.

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