100 Grams Cooked — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/cooked-chana-dal-100-gms

Cooked Chana dal, 100 gms

CARBS

27.4 g

PROTEINS

8.4 g

FATS

2.4 g

Chana dal is a type of legume that is moderately high in carbohydrates but also contains beneficial proteins and fiber. It is not the most advisable option for a strict low-carb diet but can be included in moderation.

Quantity: 100 g

Glycemic Index: 28

Glycemic Load: 8

Fiber: 7.6 g

Key Nutrients: Fiber, protein, iron, folate

Health Impact: Chana dal has a moderate glycemic index and load, which can lead to slower digestion and a more gradual rise in blood sugar levels compared to high-glycemic foods.

💉 Suggested Bolus

Consider pre-bolusing insulin 15-20 minutes before mealtime to match the slower digestion rate of legumes.

🍽️ Best Paired With (Veg)

Grilled Tofu – High in protein and low in carbs, complementing the fiber in Chana dal without adding extra carbs.
Stir-fried Vegetables – Adds fiber and nutrients with minimal carbs, aiding in overall glycemic control.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Breast – Provides high-quality protein that helps to moderate blood sugar levels.
Baked Fish – Rich in omega-3 fatty acids and protein, supporting heart health and blood sugar stability.

🥄 Smart Substitutes

Almond Flour – Lower in carbs and higher in fat, helping to reduce blood sugar spikes.
Flaxseed Meal – Provides a good source of fiber and omega-3 fatty acids, aiding in blood sugar stabilization.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the body begins to digest the food.
30–60 min: Moderate increase in blood sugar due to the carbohydrate content, though fiber moderates this rise.
2–3 hr: Blood sugar begins to stabilize due to the high fiber content, which slows digestion and glucose absorption.

“Many in the low-carb diabetes community find that balancing carbohydrate intake with high fiber and protein sources helps manage post-meal blood sugar spikes effectively.”
— BCDF community member

🧠 Lowering Impact Tip

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

🤔 FAQs about Cooked Chana dal, 100 gms

Is Chana dal suitable for a low-carb diet?

Chana dal can be included in a low-carb diet in moderation due to its fiber content, which mitigates its carb impact.

How can I incorporate Chana dal into my diet without increasing carbs too much?

Pair Chana dal with high-protein and low-carb foods like grilled meats or tofu to balance the meal.

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