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kabuli chana uncooked
CARBS
61 g
PROTEINS
19 g
FATS
6 g
Quantity: 100 g
Glycemic Index: 28
Glycemic Load: 12
Fiber: 17 g
Key Nutrients: Protein, fiber, iron, folate
Health Impact: Kabuli chana has a moderate glycemic index and load, leading to a slower rise in blood sugar compared to high-glycemic foods. The fiber content aids in slower digestion and can help manage blood sugar levels.
💉 Suggested Bolus
Pre-bolus by 15-20 minutes before consuming to match insulin action with the delayed blood sugar rise from high fiber content.
🍽️ Best Paired With (Veg)
- Grilled tofu – High in protein and low in carbs, complementing the fiber in kabuli chana for balanced blood sugar control.
- Almond flour-based flatbread – Provides a low-carb alternative to traditional bread, helping to reduce overall carbohydrate load of the meal.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Lean protein source that helps moderate blood sugar levels without adding carbs.
- Fish like salmon – Rich in 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 lower carbohydrate content and is rich in protein, aiding in slower glucose release.
- Chia seeds – Very low in digestible carbs and helps in maintaining stable blood sugar levels.
⏱ Blood Sugar Timeline
- 0–15 min: No significant change expected as legumes like kabuli chana are slow to digest.
- 30–60 min: Gradual increase in blood sugar due to slow digestion and absorption.
- 2–3 hr: Blood sugar levels begin to stabilize as the high fiber content moderates glucose absorption.
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats and protein, and consider portion control to reduce the glycemic response.
🤔 FAQs about kabuli chana uncooked
Can kabuli chana be part of a low-carb diet?
Yes, when eaten in moderation and paired with low-carb foods, kabuli chana can be included in a low-carb diet to help manage diabetes.
How does kabuli chana affect blood sugar compared to other beans?
Kabuli chana has a relatively low glycemic index compared to other beans, resulting in a slower and more gradual impact on blood sugar levels.
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