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Daal
CARBS
20g
PROTEINS
9g
FATS
5g
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.
— 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.
Download the Full Metabolic Intelligence Report (PDF)
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