Food & Diabetes Search
Search any food to understand its impact on your blood sugar — see carbs, protein, fat, fiber, glycemic index, and more.
https://www.bluecircle.foundation/food/kabuli-chana-raw
Support Blue Circle Diabetes Foundation
Help us continue community-led diabetes support and education.
kabuli chana raw
CARBS
45 g
PROTEINS
19 g
FATS
6 g
Kabuli chana, or chickpeas, are moderately high in carbohydrates and may not be ideal for a strict low-carb diet, but they are rich in fiber and protein which can help in managing blood sugar levels.
Quantity: 100 g
Glycemic Index: 28
Glycemic Load: 12
Fiber: 12 g
Key Nutrients: Fiber, protein, iron, folate
Health Impact: The fiber and protein in kabuli chana can help moderate blood sugar levels and insulin response, though the carb content may require careful portion control.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if using insulin therapy.
🍽️ Best Paired With (Veg)
- Grilled tofu – Provides a high-protein addition that can help balance the meal's macronutrient profile.
- Almond flour-based flatbread – Offers a low-carb alternative to traditional breads, helping to keep overall carb count lower.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Adds lean protein to the meal, aiding in satiety and reducing the likelihood of post-meal glucose spikes.
- Fish like salmon – Rich in omega-3 fatty acids and protein, supporting overall health and blood sugar management.
🥄 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 more fiber, supporting better glycemic control.
⏱ Blood Sugar Timeline
- 0–15 min: No significant change expected as legumes typically have a slow glycemic response.
- 30–60 min: Gradual increase in blood sugar due to the slow digestion of complex carbohydrates.
- 2–3 hr: Blood sugar levels begin to stabilize as the fiber content helps to moderate glucose absorption.
“Many in the low-carb community find that incorporating legumes like kabuli chana in moderation, paired with high-protein foods, allows them to enjoy diverse meals without significant spikes in blood sugar.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with leafy greens and healthy fats to slow digestion and reduce blood sugar spikes.
🤔 FAQs about kabuli chana raw
Can I eat kabuli chana on a low-carb diet?
Yes, in moderation. Pair it with high-protein foods to help balance the meal.
How can I prepare kabuli chana to keep it low-carb?
Consider cooking it with plenty of vegetables and lean proteins, avoiding high-carb sauces or seasonings.
Support Blue Circle Diabetes Foundation
Help us continue community-led diabetes support and education.
From the blog
Empowering the diabetes community with expert insights, support, and resources.