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Chole (200 g)
CARBS
30g
PROTEINS
9g
FATS
5g
Quantity: 200g
Glycemic Index: 28
Glycemic Load: 8
Fiber: 8g
Key Nutrients: Fiber, protein
Health Impact: Chole has a moderate amount of carbs which can cause a significant blood sugar spike in diabetics, depending on individual insulin sensitivity and overall meal composition.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if using insulin.
🍽️ Best Paired With (Veg)
- Spinach Salad – Rich in fiber and micronutrients, helps in slowing digestion and glucose absorption.
- Zucchini Noodles – Low in carbohydrates, helps maintain stable blood glucose levels.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken – High in protein, supports blood sugar control by reducing the meal's overall glycemic load.
- Fish Tikka – Rich in omega-3 fatty acids, beneficial for heart health and glycemic control.
🥄 Smart Substitutes
- Cauliflower Rice – Offers a lower glycemic index, reducing blood sugar spikes.
- Paneer – Provides high protein content which can help in moderating blood glucose levels.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as low-carb substitutes digest slowly.
- 30–60 min: Gradual increase in blood sugar due to slower digestion of proteins and fats.
- 2–3 hr: Blood sugar levels begin to stabilize due to the absence of high glycemic index carbohydrates.
— BCDF community member
🧠 Lowering Impact Tip
Reduce portion size and pair with a high-fiber vegetable to slow glucose absorption.
🤔 FAQs about Chole (200 g)
Can I eat chole if I am on a low-carb diet?
Chole (chickpeas) are higher in carbs; consider limiting portion sizes or substituting with lower-carb options like cauliflower rice or paneer.
What are the best low-carb foods to manage diabetes?
Foods high in protein and healthy fats, such as lean meats, fish, eggs, and non-starchy vegetables, are excellent for managing diabetes.
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