Per 100g Serving — Diabetes Nutrition Facts

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

kabuli chana

CARBS

27g

PROTEINS

FATS

Kabuli chana, also known as chickpeas, contains a moderate amount of carbohydrates and a good amount of fiber and protein. It is not the most advisable option for a strict low-carb diet but can be included in moderation.

Quantity: 100g

Glycemic Index: 28

Glycemic Load: 8

Fiber: 8g

Key Nutrients: Fiber, protein, iron, folate

Health Impact: The fiber and protein in kabuli chana help moderate blood sugar spikes, but its carbohydrate content can still impact glucose levels, requiring careful portion control.

💉 Suggested Bolus

Consider pre-bolusing insulin or using a dual-wave bolus if on insulin therapy to manage the slower digestion and absorption rate.

🍽️ Best Paired With (Veg)

Grilled tofu – High in protein and low in carbs, complementing the fiber in kabuli chana without adding extra carbs.
Avocado salad – Rich in healthy fats and fiber, helps to slow digestion and stabilize blood sugar levels.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – Lean protein source that helps balance the meal's macronutrient profile and control blood sugar levels.
Baked salmon – Provides omega-3 fatty acids and protein, supporting overall health and glycemic control.

🥄 Smart Substitutes

Black soybeans – Lower in carbs and higher in protein, helping to minimize blood sugar spikes.
Edamame – Offers a similar texture with fewer carbs and may help better manage glucose levels.
Chopped almonds – Provide healthy fats and protein with minimal impact on blood sugar.

⏱ Blood Sugar Timeline

0–15 min: Little to no impact on blood sugar as legumes digest slowly.
30–60 min: Gradual increase in blood sugar due to fiber and protein content moderating absorption.
2–3 hr: Blood sugar begins to stabilize as the high fiber content slows digestion and glucose release.

“Many in the low-carb diabetes community find that incorporating legumes like kabuli chana in moderation, especially when paired with high-protein foods, can aid in more stable blood sugar management.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with high-fiber vegetables and healthy fats to slow glucose absorption.

🤔 FAQs about kabuli chana

Can kabuli chana be part of a low-carb diet?

Yes, in moderation. Kabuli chana can be included in a low-carb diet due to its high fiber and protein content, which can help manage blood sugar levels.

How can I prevent blood sugar spikes when eating kabuli chana?

Pair kabuli chana with high-protein or high-fat foods to slow the absorption of carbohydrates and stabilize blood sugar levels.

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