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https://www.bluecircle.foundation/food/green-dal
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Green dal
CARBS
20g
PROTEINS
9g
FATS
0.5g
Green dal, made from mung beans, is moderate in carbohydrates and high in protein, making it a better choice for diabetes management compared to high-carb foods.
Quantity: 100g
Glycemic Index: 38
Glycemic Load: 7.6
Fiber: 7.6g
Key Nutrients: Protein, fiber, iron, potassium
Health Impact: Green dal has a moderate glycemic index and provides a gradual release of glucose, suitable for steady blood sugar levels.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if consuming larger quantities.
🍽️ Best Paired With (Veg)
- Cauliflower rice – Provides a low-carb alternative to rice, helping to reduce the overall carbohydrate content of the meal.
- Spinach salad – Adds fiber and micronutrients with minimal impact on blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Adds high-quality protein without carbohydrates, aiding in blood sugar regulation.
- Pan-seared salmon – Rich in omega-3 fatty acids and protein, supporting overall health and glycemic control.
🥄 Smart Substitutes
- Chana dal – Lower glycemic index compared to green dal, helping to manage blood sugar levels more effectively.
- Black beans – Higher in fiber and protein which can help in slowing down the release of glucose into the blood.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as legumes typically do not cause immediate spikes in blood sugar.
- 30–60 min: A moderate increase in blood sugar could be observed, depending on individual insulin sensitivity and portion size.
- 2–3 hr: Blood sugar levels should begin to stabilize due to the fiber and protein content in the dal, which aid in slow glucose absorption.
“Many in the low-carb diabetes community find that balancing a meal with adequate protein and healthy fats, alongside fiber-rich legumes like dal, can significantly smooth out blood sugar fluctuations.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats and fiber to slow glucose absorption.
🤔 FAQs about Green dal
Can I eat green dal if I am strictly managing my carb intake?
Yes, in moderation. Pair it with low-carb foods to balance the meal.
What are the best times to consume green dal for blood sugar management?
Eating green dal during a main meal, rather than as a standalone snack, can help in better glycemic control.
Download the Full Metabolic Intelligence Report (PDF)
Get the complete blood sugar strategy, portion guidance, CGM rise model, and insulin execution plan in a clean, printable format.
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