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Cooked Bengal gram
CARBS
27.4g
PROTEINS
8.9g
FATS
2.7g
Quantity: 100g
Glycemic Index: 28
Glycemic Load: 8
Fiber: 7.6g
Key Nutrients: Fiber, protein, iron, folate
Health Impact: The moderate carbohydrate content can lead to increased blood sugar levels, necessitating careful portion control and monitoring of blood glucose after consumption.
💉 Suggested Bolus
Consider a dual-wave or extended bolus if using an insulin pump, to manage the slower digestion and absorption rate of legumes.
🍽️ Best Paired With (Veg)
- Cauliflower rice – Provides a low-carb base that complements the protein content of Bengal gram without adding significant carbs.
- Spinach salad – High in fiber and micronutrients, helping to balance the meal and reduce overall glycemic load.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Adds lean protein to the meal, aiding in satiety and minimal impact on blood sugar levels.
- Fish like salmon – Rich in omega-3 fatty acids and protein, supporting overall health and blood sugar management.
🥄 Smart Substitutes
- Black soybeans – Lower in carbs and higher in protein, helping to stabilize blood sugar levels.
- Chickpeas – Slightly lower glycemic index, providing a slower release of glucose into the bloodstream.
- Lentils – Offer a good balance of protein and fiber, aiding in slower carbohydrate absorption.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as legumes typically do not cause immediate spikes in blood glucose.
- 30–60 min: Gradual increase in blood sugar due to the fiber and complex carbohydrates in Bengal gram.
- 2–3 hr: Blood sugar levels begin to stabilize due to the high fiber content, which slows overall digestion and glucose absorption.
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats and protein to slow digestion and reduce the glycemic response.
🤔 FAQs about Cooked Bengal gram
How often can I include Bengal gram in a low-carb diet?
Bengal gram can be included in moderation, depending on individual carbohydrate tolerance, typically not more than a few times a week in controlled portions.
What is the best time to consume Bengal gram for blood sugar control?
Consuming Bengal gram during the main meals, as part of a balanced plate with proteins and vegetables, helps in better blood sugar management.
Download the Full Metabolic Intelligence Report (PDF)
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