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https://www.bluecircle.foundation/food/daal
Daal
CARBS
20g
PROTEINS
9g
FATS
5g
Daal, made from lentils, is moderate in carbohydrates and contains beneficial proteins and fiber. It is not the lowest carb option but can be part of a diabetes-friendly diet if portion-controlled.
Quantity: 100g
Glycemic Index: Medium
Glycemic Load: 12
Fiber: 8g
Key Nutrients: Protein, fiber, iron, folate
Health Impact: Daal has a moderate glycemic index and load, leading to a slower rise in blood sugar compared to high-carb foods. Its fiber content aids in slower digestion and can help manage blood sugar levels.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if using insulin therapy.
🍽️ Best Paired With (Veg)
- Cauliflower Rice – Provides a low-carb alternative to rice, helping to reduce the overall carbohydrate content of the meal.
- Grilled Zucchini – Adds bulk and nutrients without significant carbohydrates, supporting better blood sugar control.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – High in protein, which can help moderate blood sugar levels when paired with dal.
- Fish Tikka – Omega-3 fatty acids in fish can improve insulin sensitivity and provide a healthy, low-carb pairing option.
🥄 Smart Substitutes
- Chana Dal – Lower glycemic index compared to other legumes, helping to manage blood sugar levels more effectively.
- Black Soybeans – High in protein and fiber but low in carbohydrates, which can help in reducing blood sugar spikes.
- Lentil Soup with Added Vegetables – Increased fiber content helps slow down glucose absorption.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as legumes typically do not cause immediate blood sugar spikes.
- 30–60 min: Moderate rise in blood sugar, depending on the type and amount of dal consumed.
- 2–3 hr: Blood sugar levels begin to stabilize due to the fiber and protein content in dal.
“Many in the low-carb diabetes community find that balancing legume intake with high-fiber vegetables and lean proteins can effectively manage post-meal blood sugar levels.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats and fiber, and consume in moderation.
🤔 FAQs about Daal
Can I eat dal every day if I am managing my diabetes with a low-carb diet?
Dal can be part of a balanced low-carb diet if portion sizes are controlled and paired with other low-carb foods.
What is the best time to consume dal for blood sugar management?
Consuming dal during a main meal, rather than as a standalone snack, can help in better integrating its carbs with other nutrients.
