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https://www.bluecircle.foundation/food/kaal-chana

Kaal chana

CARBS

45 g

PROTEINS

15 g

FATS

5 g

Kala chana, or black chickpeas, are moderately high in carbohydrates but also contain significant protein and fiber, making them a cautious choice for individuals managing diabetes with a low-carb diet.

Quantity: 100 g

Glycemic Index: 28

Glycemic Load: 12

Fiber: 12.5 g

Key Nutrients: Fiber, protein, iron, phosphorus

Health Impact: The fiber and protein in kala chana can help moderate blood sugar levels, but the carbohydrate content may still require careful portion control to avoid spikes in blood glucose.

💉 Suggested Bolus

Consider a dual-wave or extended bolus if using an insulin pump, to manage the slower digestion and absorption due to the fiber content.

🍽️ Best Paired With (Veg)

Paneer – High in protein and low in carbs, helping to stabilize blood sugar levels when paired with kaal chana.
Spinach – Low in carbohydrates and high in fiber, which can help in managing blood sugar levels effectively.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Provides a high-quality protein source that helps to moderate blood glucose levels.
Fish – Rich in omega-3 fatty acids and protein, supporting overall health and blood sugar control.

🥄 Smart Substitutes

Black soybeans – Lower in carbs and higher in protein, helping to minimize blood sugar spikes.
Lentils – Slightly lower in carbohydrates and have a lower glycemic index, aiding in better blood glucose control.

⏱ Blood Sugar Timeline

0–15 min: No significant change expected as legumes typically have a slow glycemic response.
30–60 min: A gradual increase in blood sugar may occur, 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 kaal chana, which slow down the absorption of carbohydrates.

“Many in the low-carb diabetes community find that incorporating legumes like kaal chana in moderation, especially when paired with high protein foods, can aid in sustained blood sugar management without the spikes associated with higher carb options.”
— BCDF community member

🧠 Lowering Impact Tip

Consume in moderation, pair with high-fiber vegetables, and include healthy fats in the meal to slow glucose absorption.

🤔 FAQs about Kaal chana

How much kaal chana is safe to consume in a meal for a diabetic?

It's advisable to limit portions to about 1/2 cup cooked kaal chana per meal, as part of a balanced diet with other low-carb foods.

Can kaal chana be eaten daily by someone with diabetes?

Yes, when portion-controlled and included as part of a varied diet, kaal chana can be a healthy daily addition due to its fiber and protein content.

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