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

kale chana

CARBS

45 grams

PROTEINS

15 grams

FATS

3 grams

Kale chana, or black chickpeas, are moderately high in carbohydrates but also contain beneficial fiber and protein, making them a cautious choice for individuals managing diabetes with a low-carb diet.

Quantity: 100 grams

Glycemic Index: 30

Glycemic Load: 13

Fiber: 12 grams

Key Nutrients: Fiber, protein, iron, phosphorus

Health Impact: The fiber and protein in kale chana can help moderate blood sugar levels, though the carbohydrate 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 – Adds protein without significant carbs, supporting blood sugar control.
Cauliflower rice – Provides a low-carb alternative to rice, helping to keep overall meal carbs low.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – High in protein and low in fat, helps stabilize blood glucose levels.
Baked salmon – Rich in omega-3 fatty acids and protein, supports overall health and glycemic control.

🥄 Smart Substitutes

Black soybeans – Lower in carbs and higher in protein, helping to minimize blood sugar spikes.
Lentils – Although they contain carbs, they have a lower glycemic index and provide good fiber.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as kale chana digests slowly due to high fiber content.
30–60 min: Gradual increase in blood sugar, moderated by fiber and protein in the chana.
2–3 hr: Blood sugar levels begin to stabilize due to the slow release of glucose.

“Many in the low-carb diabetes community find that incorporating high-fiber, low-carb legumes like kale chana into their diet helps manage post-meal blood sugar spikes effectively.”
— BCDF community member

🧠 Lowering Impact Tip

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

🤔 FAQs about kale chana

Can kale chana be eaten daily by someone with diabetes?

Yes, in moderation, as its high fiber and protein content can aid in blood sugar management.

What is the best time to consume kale chana for blood sugar control?

Consuming it during the main meals can help in slowing down the digestion of meals, thus aiding in smoother blood sugar control.

Have a question about kale chana or any other topic related to diabetes?

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