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Kala chana cooked
CARBS
45g
PROTEINS
15g
FATS
2g
Quantity: 100g
Glycemic Index: 28
Glycemic Load: 12
Fiber: 13g
Key Nutrients: Fiber, protein, iron, phosphorus
Health Impact: The fiber in kala chana slows digestion and can help manage blood sugar levels, but attention to portion size is crucial due to its carb content.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if using insulin.
🍽️ Best Paired With (Veg)
- Paneer – High in protein and low in carbs, helps stabilize blood sugar levels.
- Spinach – Low in carbs and high in fiber, aids in slower digestion and glycemic control.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken – Provides high-quality protein without adding carbs, supporting better blood sugar control.
- Fish – Rich in omega-3 fatty acids and protein, helps in managing blood sugar levels effectively.
🥄 Smart Substitutes
- Cauliflower Rice – Lower in carbs than kala chana, helps in reducing blood sugar spikes.
- Zucchini Noodles – Very low in carbohydrates and can be a filling substitute with minimal impact on blood sugar.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as kala chana is absorbed slowly due to its high fiber content.
- 30–60 min: Gradual increase in blood sugar, moderated by fiber and protein content.
- 2–3 hr: Blood sugar begins to stabilize due to the slow digestion of complex carbohydrates and proteins.
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats and proteins to slow glucose absorption.
🤔 FAQs about Kala chana cooked
Can kala chana be a part of a low-carb diet?
Yes, in moderation. Kala chana is higher in carbs than some alternatives but is rich in fiber and protein, which can help manage blood sugar levels.
How can I incorporate kala chana in a low-carb meal?
Pair kala chana with high-protein and low-carb foods like grilled chicken or paneer to balance the meal and minimize blood sugar spikes.
Download the Full Metabolic Intelligence Report (PDF)
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