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Cooked black gram
CARBS
60g
PROTEINS
25g
FATS
1.5g
Quantity: 100g
Glycemic Index: 45
Glycemic Load: 27
Fiber: 18g
Key Nutrients: Protein, fiber, iron, magnesium
Health Impact: The high fiber content can moderate blood sugar spikes, but the high carb content may require careful portion control.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if using insulin.
🍽️ Best Paired With (Veg)
- Spinach – Low in carbs and high in fiber, complementing the black gram for a balanced meal.
- Cauliflower Rice – Provides a low-carb alternative to rice, helping to maintain lower blood sugar levels.
- Avocado – Rich in healthy fats that can help slow carbohydrate absorption and stabilize blood sugar.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken – High in protein and virtually no carbs, supporting stable blood glucose levels.
- Fish like Salmon – Provides omega-3 fatty acids and protein, beneficial for heart health and glycemic control.
- Eggs – High in protein and fats, they have a very low impact on blood sugar.
🥄 Smart Substitutes
- Chia Seeds – Lower in carbs and high in fiber, helping to stabilize blood sugar levels.
- Flaxseeds – Provides healthy fats and fiber, reducing the glycemic impact.
- Hemp Seeds – Rich in protein and healthy fats with minimal impact on blood sugar.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as black gram digests slowly.
- 30–60 min: Gradual increase in blood sugar due to fiber and protein content.
- 2–3 hr: Blood sugar levels begin to stabilize due to the low glycemic index of black gram.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and healthy fats to slow glucose absorption.
🤔 FAQs about Cooked black gram
Can black gram be part of a low-carb diet?
Yes, in moderation, due to its higher fiber content and protein, it can fit into a low-carb diet.
How does black gram affect blood sugar?
Black gram has a low glycemic index, causing a slower and smaller rise in blood sugar levels compared to high-carb foods.
Are there any specific cooking methods for black gram to keep it low-carb?
Opt for boiling or steaming rather than pairing it with high-carb ingredients like rice or breads.
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