Standard Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/chole-salad

Chole salad

CARBS

30g

PROTEINS

FATS

Chole salad, primarily made from chickpeas, is moderate in carbohydrates and higher in fiber and protein, making it a better choice than high-glycemic alternatives, though caution is advised for strict low-carb diets.

Quantity: 100g

Glycemic Index: 28

Glycemic Load: 8

Fiber: 7.6g

Key Nutrients: Fiber, protein, iron, folate

Health Impact: The fiber and protein in chole salad can help moderate blood sugar levels, though the carb content may require careful portion control in a low-carb diet.

💉 Suggested Bolus

Consider pre-bolusing insulin 15-20 minutes before consumption to match the slower digestion rate of the fiber-rich meal.

🍽️ Best Paired With (Veg)

Grilled Tofu – Adding tofu provides a high-protein, low-carb option that complements the salad without adding extra carbs.
Zucchini Noodles – Zucchini noodles are a low-carb alternative to pasta, adding volume and nutrients without significant carbs.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Breast – Chicken is a lean protein that helps moderate blood sugar levels and enhances meal satisfaction.
Baked Salmon – Salmon is rich in omega-3 fatty acids and protein, supporting cardiovascular health and glycemic control.

🥄 Smart Substitutes

Cauliflower Salad – Cauliflower provides a lower carb alternative to chickpeas, helping to reduce blood sugar spikes.
Mixed Green Salad with Avocado – Leafy greens and avocado offer high fiber and healthy fats, promoting slower glucose absorption and satiety.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the body begins to digest the food.
30–60 min: Slower rise in blood sugar due to high fiber and protein content.
2–3 hr: More stable blood sugar levels, avoiding significant spikes.

“Many in the low-carb community find that focusing on whole, unprocessed foods not only helps in managing blood sugar levels but also improves overall well-being.”
— BCDF community member

🧠 Lowering Impact Tip

Add more leafy greens and non-starchy vegetables to increase fiber content and volume without significantly increasing carbs.

🤔 FAQs about Chole salad

Can I eat chole salad if I am watching my carb intake?

Chole (chickpeas) are relatively high in carbs. Opt for lower-carb alternatives like cauliflower salad or add more greens to reduce the carb content.

What are the best times to consume a meal like chole salad for blood sugar control?

Eating this meal earlier in the day when you are more active can help utilize the carbohydrates more effectively and prevent spikes.

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