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https://www.bluecircle.foundation/food/cooked-dal
Cooked dal
CARBS
20g
PROTEINS
8g
FATS
1g
Cooked dal is advisable for individuals with diabetes following a low-carb approach.
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
“Many in the low-carb diabetes community find that incorporating more non-starchy vegetables and lean proteins alongside dal helps in managing blood sugar levels effectively.”
— BCDF community member
— 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.
