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https://www.bluecircle.foundation/food/green-mung-dal
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Green Mung dal
CARBS
63g
PROTEINS
24g
FATS
1g
Green Mung dal is a moderate carbohydrate food, not ideal for a strict low-carb diet but can be included in controlled portions.
Quantity: 100g
Glycemic Index: 38
Glycemic Load: 18
Fiber: 16g
Key Nutrients: Fiber, protein, iron, potassium
Health Impact: Moderate glycemic index but higher carb content can cause significant blood sugar spikes if not portion-controlled.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if using insulin.
🍽️ Best Paired With (Veg)
- Cauliflower rice – Provides a low-carb alternative to rice, helping to reduce the overall carbohydrate content of the meal.
- Spinach – 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 management.
- Fish – Rich in omega-3 fatty acids and protein, supporting overall health and glycemic control.
🥄 Smart Substitutes
- Black soybeans – Lower in carbohydrates and higher in protein, helping to manage blood sugar levels more effectively.
- Chickpea flour – Offers a lower glycemic index and can be used in recipes as a thickener or to make low-carb flatbreads.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as mung dal is absorbed slowly due to its fiber content.
- 30–60 min: Gradual increase in blood sugar, depending on portion size and preparation.
- 2–3 hr: Blood sugar begins to stabilize due to the fiber and protein content in mung dal.
“Many in the low-carb diabetes community find that incorporating legumes like mung dal in moderation, paired with high-protein and low-carb sides, can aid in smoother blood sugar management.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and healthy fats to slow glucose absorption.
🤔 FAQs about Green Mung dal
Is mung dal suitable for a keto diet?
Mung 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 mung dal without spiking my blood sugar?
Pair mung dal with plenty of vegetables and a protein source to balance the meal and slow glucose absorption.
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Help us continue community-led diabetes support and education.
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