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dal
CARBS
20g
PROTEINS
8g
FATS
1g
Quantity: 100g
Glycemic Index: low
Glycemic Load: 10
Fiber: 8g
Key Nutrients: Iron, folate, potassium
Health Impact: Dal has a low glycemic index and provides a steady release of glucose, helping to maintain stable blood sugar levels. The protein and fiber content also aid in slowing down digestion and reducing post-meal spikes.
💉 Suggested Bolus
Consider pre-bolusing insulin before consuming dal to match the slower digestion rate.
🍽️ Best Paired With (Veg)
- Grilled vegetables – Provides additional fiber and nutrients without spiking blood sugar levels.
- Tofu stir-fry – Offers protein and healthy fats to balance the meal.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Adds lean protein to the meal without adding carbs.
- Salmon fillet – Rich in omega-3 fatty acids and protein for a balanced meal.
⏱ Blood Sugar Timeline
- 0–15 min: Dal is a low-glycemic food that typically leads to a gradual rise in blood sugar levels.
- 30–60 min: The protein and fiber in dal help stabilize blood sugar levels during this time.
- 2–3 hr: Due to its nutrient composition, dal can help maintain steady blood sugar levels for an extended period.
— BCDF community member
🧠 Lowering Impact Tip
Pair dal with non-starchy vegetables and a source of healthy fats to lower the impact on blood sugar.
🤔 FAQs about dal
Can I eat dal every day?
Yes, dal can be a part of a balanced low-carb diet when paired with other nutrient-dense foods.
How can I make dal more interesting?
Try adding different spices and herbs to enhance the flavor without adding extra carbs.
Download the Full Metabolic Intelligence Report (PDF)
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