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https://www.bluecircle.foundation/food/gram
Gram
CARBS
45g
PROTEINS
19g
FATS
2g
Gram (chickpeas) is a high-carb legume, not ideal for a strict low-carb diet but can be included in moderation.
Quantity: 100g
Glycemic Index: 28
Glycemic Load: 12
Fiber: 12g
Key Nutrients: Protein, fiber, iron, folate
Health Impact: Gram has a moderate glycemic index and load, impacting blood sugar levels less dramatically than high-glycemic foods. Its fiber content aids in slow digestion and moderated insulin response.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if consuming larger quantities.
🍽️ Best Paired With (Veg)
- Avocado – High in healthy fats that slow the absorption of carbohydrates, aiding in blood sugar control.
- Spinach – Low in carbs and high in fiber, helping to maintain stable blood glucose levels.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken – Provides protein that helps to slow carbohydrate absorption and stabilize blood sugar.
- Salmon – Rich in omega-3 fatty acids and protein, supporting overall metabolic health and blood sugar control.
🥄 Smart Substitutes
- Almonds – Lower in carbs and provide healthy fats that help stabilize blood sugar levels.
- Chia Seeds – High in fiber and omega-3 fatty acids, which can help manage blood glucose.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as grams are low in simple sugars.
- 30–60 min: Slight increase in blood sugar due to carbohydrate content, but more stable if paired with fats or proteins.
- 2–3 hr: Blood sugar levels should begin to stabilize, especially if consumed with a balanced meal.
“Many in the low-carb community find that focusing on whole, unprocessed foods not only helps manage blood sugar levels but also improves overall health.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with healthy fats and proteins to slow glucose absorption.
🤔 FAQs about Gram
Can eating grams help manage diabetes?
Grams can be part of a diabetes-friendly diet if consumed in moderation and paired with high-fiber or protein foods to mitigate blood sugar spikes.
What are the best times to consume grams for blood sugar control?
Consuming grams during meals, rather than as standalone snacks, can help prevent sharp rises in blood sugar levels.
