Download the Full Metabolic Intelligence Report (PDF)
Mung dal
CARBS
63g
PROTEINS
24g
FATS
1g
Quantity: 100g
Glycemic Index: 46
Glycemic Load: 18
Fiber: 16g
Key Nutrients: Protein, fiber, iron, potassium
Health Impact: Mung dal has a moderate glycemic index and load, leading to a slower rise in blood sugar compared to high-glycemic foods. Its high fiber and protein content can aid in slower digestion and insulin response.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if consuming larger quantities.
🍽️ Best Paired With (Veg)
- Spinach – Low in carbs and high in fiber, adding bulk and nutrients without spiking blood sugar.
- Cauliflower rice – Provides a low-carb alternative to rice, helping to keep the overall carbohydrate count low.
- Avocado – Rich in healthy fats that can help to slow the absorption of carbohydrates.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – High in protein and low in carbs, supporting stable blood glucose levels.
- Fish like salmon – Provides omega-3 fatty acids and protein, beneficial for heart health and glycemic control.
- Eggs – Versatile and low in carbohydrates, they help maintain a feeling of fullness and stable blood sugar levels.
🥄 Smart Substitutes
- Chia seeds – Lower in carbs and high in fiber, helping to stabilize blood sugar levels.
- Flaxseeds – Provides omega-3 fatty acids and fiber, aiding in blood sugar control.
- Hemp seeds – Good source of protein and healthy fats with minimal impact on blood sugar.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as mung dal is low in glycemic index.
- 30–60 min: Gradual increase in blood sugar due to fiber and protein content.
- 2–3 hr: Blood sugar levels begin to stabilize due to the slow digestion of fibers and proteins.
— BCDF community member
🧠 Lowering Impact Tip
Combine mung dal with high-fiber vegetables and healthy fats to slow glucose absorption.
🤔 FAQs about Mung dal
Is mung dal good for a low-carb diet?
Mung dal can be a part of a low-carb diet when used in moderation due to its higher protein and fiber content compared to other legumes.
How can I incorporate mung dal without increasing carbs too much?
Pair mung dal with other low-carb foods such as leafy greens or lean proteins and consider portion control to keep overall carb intake low.
What are the best times to consume mung dal for blood sugar control?
Consuming mung dal during meals rather than as a standalone snack can help in better glycemic control, especially when combined with other low-carb, high-fiber foods.
Download the Full Metabolic Intelligence Report (PDF)
From the blog
Empowering the diabetes community with expert insights, support, and resources.