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Cooked green gram
CARBS
16g
PROTEINS
7g
FATS
0.5g
Quantity: 100g
Glycemic Index: 38
Glycemic Load: 6
Fiber: 7.6g
Key Nutrients: Fiber, protein, iron, potassium
Health Impact: Moderate carb content and low GI may cause a moderate rise in blood sugar, manageable with proper portion control and meal planning.
💉 Suggested Bolus
Consider pre-bolusing or splitting the bolus to manage the slower digestion and absorption rate.
🍽️ Best Paired With (Veg)
- Spinach – Low in carbs and high in fiber, adding bulk and nutrients without spiking blood sugar.
- Cauliflower Rice – Provides a low-carb alternative to rice, helping to keep the overall carbohydrate content of the meal low.
- Avocado – Rich in healthy fats and fiber, which can help to slow the absorption of carbohydrates and stabilize blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken – High in protein and low in carbs, supporting muscle maintenance without affecting blood sugar significantly.
- Salmon – Rich in omega-3 fatty acids, which are beneficial for cardiovascular health and glycemic control.
- Eggs – Provide high-quality protein and fats, which help in feeling full longer and stabilizing blood sugar levels.
🥄 Smart Substitutes
- Chia Seeds – Lower in carbs and higher in fiber, helping to stabilize blood sugar levels.
- Hemp Seeds – Provide a good balance of omega-3 and omega-6 fatty acids, beneficial for heart health and blood sugar control.
- Flaxseeds – High in fiber and omega-3 fatty acids, which can help in reducing inflammation and managing blood sugar.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as green gram is low in glycemic index.
- 30–60 min: Gradual increase in blood sugar due to fiber and protein content, which slows digestion.
- 2–3 hr: Blood sugar levels begin to stabilize due to the slow release of glucose.
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats and proteins to slow glucose absorption.
🤔 FAQs about Cooked green gram
Can green gram be eaten daily by someone with diabetes?
Yes, green gram can be a part of a daily diet as it's low in carbohydrates and high in fiber, which helps in managing blood sugar levels.
Is it necessary to pair green gram with other foods?
Pairing green gram with other low-carb, high-fiber foods can enhance blood sugar control and provide a balanced meal.
How does green gram affect insulin levels?
Green gram has a low glycemic index, which means it causes a slower, more gradual rise in blood sugar and consequently a more moderate insulin response.
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