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/kala-channa
Kala channa
CARBS
45 g
PROTEINS
15 g
FATS
2 g
Kala channa, or black chickpeas, are a moderate carbohydrate food, which may not be ideal for a strict low-carb diet but can be included in controlled portions.
Quantity: 100 g
Glycemic Index: 28
Glycemic Load: 12
Fiber: 13 g
Key Nutrients: Protein, fiber, iron, phosphorus
Health Impact: Kala channa has a moderate glycemic index and load, leading to a slower rise in blood sugar compared to high glycemic foods. The high fiber content aids in slow digestion and moderated insulin response.
💉 Suggested Bolus
Consider pre-bolusing insulin 15-20 minutes before mealtime to match the slower digestion rate of kala channa.
🍽️ Best Paired With (Veg)
- Cauliflower rice – Provides a low-carb base that complements the texture of kala channa without adding significant carbs.
- Spinach – Adds volume and essential nutrients with minimal impact on blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – High in protein, which can help moderate blood sugar rises when paired with kala channa.
- Fish – 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 stabilize blood sugar levels.
- Lentils – Offer a similar texture with slightly lower carbohydrate content and a good amount of fiber.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as kala channa is absorbed slowly due to its high fiber content.
- 30–60 min: Gradual increase in blood sugar, much slower than high-glycemic foods.
- 2–3 hr: Blood sugar levels begin to stabilize due to the slow digestion of complex carbohydrates and fiber.
“Many in the low-carb diabetes community find that incorporating legumes like kala channa in moderation, especially in meals balanced with proteins and healthy fats, can aid in maintaining stable blood glucose levels.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats and protein to slow digestion and reduce the glycemic response.
🤔 FAQs about Kala channa
Can kala channa be eaten daily by someone with diabetes?
Yes, when portion-controlled and included as part of a balanced diet, kala channa can be a healthy daily addition due to its low glycemic index and high fiber content.
How does kala channa affect post-meal blood sugar spikes?
Kala channa typically causes a slower, more gradual blood sugar rise compared to higher glycemic foods, making it a good choice for blood sugar management.
