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https://www.bluecircle.foundation/food/green-dal
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.
Have a question about Green dal or any other topic related to diabetes?
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