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horse gram
CARBS
57 g
PROTEINS
22 g
FATS
0.5 g
Quantity: 100 g
Glycemic Index: High
Glycemic Load: 28
Fiber: 5 g
Key Nutrients: Protein, dietary fiber, iron, calcium
Health Impact: The high carbohydrate content can lead to significant blood sugar spikes, particularly in those with diabetes, requiring careful management of portion size and meal composition.
💉 Suggested Bolus
Pre-bolusing or using a dual-wave bolus may help manage the blood sugar rise after consuming horse gram.
🍽️ Best Paired With (Veg)
- Spinach – Low in carbs and rich in magnesium, which can help manage blood sugar levels.
- Tofu – High in protein and low in carbohydrates, supporting blood sugar regulation.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – High in protein and virtually carb-free, aiding in glycemic control.
- Fish like salmon – Rich in omega-3 fatty acids and protein, beneficial for heart health and blood sugar stability.
🥄 Smart Substitutes
- Chia seeds – Lower in carbs and high in fiber, helping to stabilize blood sugar levels.
- Flaxseeds – Provides omega-3 fatty acids and fiber, aiding in blood sugar control.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as horse gram is low in carbohydrates and high in fiber.
- 30–60 min: Slow digestion continues, preventing sharp spikes in blood glucose.
- 2–3 hr: Stable blood sugar levels due to the high fiber content and complex carbohydrates.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and healthy fats to slow glucose absorption.
🤔 FAQs about horse gram
Is horse gram suitable for a keto diet?
Horse gram is higher in carbs than typical keto foods but can be included in small portions depending on individual carb limits.
How often can I eat horse gram without affecting my blood sugar?
Moderation is key. Incorporate it into your meals a few times a week, ideally paired with other low-carb foods to balance the meal.
Download the Full Metabolic Intelligence Report (PDF)
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