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Green gram 100
CARBS
63g
PROTEINS
24g
FATS
1g
Quantity: 100g
Glycemic Index: 38
Glycemic Load: 24
Fiber: 16g
Key Nutrients: Protein, fiber, iron, potassium
Health Impact: Green gram 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 moderate insulin response and digestion.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if included in a meal.
🍽️ Best Paired With (Veg)
- Spinach – Low in carbs and high in fiber, helping to stabilize blood sugar levels.
- Cauliflower Rice – Provides a low-carb alternative to rice, helping to reduce the overall carbohydrate content of the meal.
- Avocado – Rich in healthy fats and fiber, which can help to slow the absorption of carbohydrates.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken – High in protein and does not contribute to blood sugar spikes.
- Fish – Rich in omega-3 fatty acids and protein, supporting overall health and blood sugar control.
- Eggs – Provide high-quality protein and fats, which help in managing hunger and blood sugar levels.
🥄 Smart Substitutes
- Chia Seeds – Higher in fiber and omega-3 fatty acids, which can help in managing blood sugar levels.
- Flaxseeds – Low in carbohydrates and high in fiber, aiding in slower digestion and steadier blood glucose levels.
- Hemp Seeds – Provide a good balance of protein and healthy fats without significant carbohydrate impact.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as green gram is low in glycemic index.
- 30–60 min: Gradual increase in blood sugar due to fiber and protein content, which slows glucose absorption.
- 2–3 hr: Blood sugar levels begin to stabilize due to the slow-digesting nature of the legume.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and healthy fats to slow glucose absorption.
🤔 FAQs about Green gram 100
Can green gram be eaten daily by someone with diabetes?
Yes, green gram can be a part of a daily diet as it is low in carbohydrates and high in fiber, which helps in managing blood sugar levels.
How does green gram affect blood sugar compared to other legumes?
Green gram generally has a lower glycemic index compared to other legumes, making it a better choice for blood sugar control.
Is it necessary to pair green gram with other foods?
Pairing green gram with other low-carb, high-fiber foods can enhance blood sugar control and provide a balanced meal.
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