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Cooked dal
CARBS
20g
PROTEINS
8g
FATS
1g
Quantity: 100g
Glycemic Index: low
Glycemic Load: 10
Fiber: 6g
Key Nutrients: Iron, folate, potassium
Health Impact: Cooked dal has a moderate carbohydrate content with a low glycemic index, leading to a gradual rise in blood sugar levels. The protein and fiber content help in slowing down digestion and reducing the insulin response.
💉 Suggested Bolus
Consider pre-bolusing insulin 15-20 minutes before consuming cooked dal to match the digestion and absorption rate of carbohydrates.
🍽️ Best Paired With (Veg)
- Grilled vegetables – Low in carbs and high in fiber for better blood sugar control
- Cauliflower rice – Low-carb alternative to regular rice
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Lean protein source without added carbs
- Salmon fillet – Healthy fats and protein with minimal carbs
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar due to low carb content
- 30–60 min: Gradual rise in blood sugar levels
- 2–3 hr: Blood sugar levels remain stable
— BCDF community member
🧠 Lowering Impact Tip
Pair with non-starchy vegetables and lean protein to lower the overall glycemic impact.
🤔 FAQs about Cooked dal
Can I eat dal if I have diabetes?
Yes, but it's important to pair it with low-carb options like vegetables and lean proteins to minimize blood sugar spikes.
Are there any low-carb alternatives to dal?
Yes, you can try lentils like black soybeans or mung beans which are lower in carbs compared to traditional dal.
Download the Full Metabolic Intelligence Report (PDF)
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