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Cooked Chana dal, 100 gms
CARBS
27.4 g
PROTEINS
8.4 g
FATS
2.4 g
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.
— 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.
Download the Full Metabolic Intelligence Report (PDF)
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