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gram dal
CARBS
63g
PROTEINS
25g
FATS
2g
Quantity: 100g
Glycemic Index: 28
Glycemic Load: 18
Fiber: 12g
Key Nutrients: Protein, fiber, iron, folate
Health Impact: Gram dal has a moderate glycemic index and load, leading to a slower rise in blood sugar compared to high-glycemic foods. The fiber and protein content help in moderating blood sugar spikes.
💉 Suggested Bolus
Consider pre-bolusing insulin 15-20 minutes before mealtime to match the slower digestion and absorption rate of legumes.
🍽️ Best Paired With (Veg)
- Paneer – High in protein and low in carbs, helps to balance the meal's glycemic load.
- Spinach – Low in carbs and high in fiber, aids in slower glucose absorption.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Provides high-quality protein without adding carbs, stabilizing blood sugar levels.
- Fish – Rich in omega-3 fatty acids and protein, supports overall metabolic health.
🥄 Smart Substitutes
- Chickpea flour – Lower in carbs and higher in fiber, helps in better glycemic control.
- Almond flour – Significantly lower in carbs and higher in healthy fats, beneficial for blood sugar stability.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as gram dal is low in glycemic index.
- 30–60 min: Gradual increase in blood sugar due to slow digestion of complex carbohydrates.
- 2–3 hr: Blood sugar levels begin to stabilize as the body slowly absorbs the nutrients.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and healthy fats to slow glucose absorption.
🤔 FAQs about gram dal
Is gram dal suitable for a keto diet?
Gram dal is higher in carbs than typical keto foods but can be included in small portions depending on individual carb limits.
How can I incorporate gram dal in a low-carb diet?
Use gram dal sparingly, paired with high-protein or high-fiber foods to minimize blood sugar spikes.
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