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Mungfali
CARBS
16.1g
PROTEINS
25.8g
FATS
49.2g
Quantity: 100g
Glycemic Index: 14
Glycemic Load: 1
Fiber: 8.5g
Key Nutrients: Protein, fats, magnesium, phosphorus
Health Impact: The low carbohydrate content and high fat and protein levels in mungfali help in moderating blood sugar levels and reducing insulin spikes post meals.
💉 Suggested Bolus
If using insulin, consider a smaller bolus due to the low glycemic index and load, and adjust based on personal response.
🍽️ Best Paired With (Veg)
- Avocado Salad – High in healthy fats and fiber, complementing the protein in mungfali for a balanced meal.
- Paneer – Provides additional protein, helping to further stabilize blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken – Provides high-quality protein that helps in slow digestion and steady blood sugar levels.
- Fish like Salmon – Rich in omega-3 fatty acids and protein, supporting cardiovascular health and blood sugar control.
🥄 Smart Substitutes
- Almonds – Lower in carbs and higher in fiber, which can help manage blood sugar levels.
- Walnuts – Rich in omega-3 fatty acids that can improve heart health in diabetic patients.
- Pumpkin Seeds – Provide magnesium which helps in blood sugar control.
⏱ Blood Sugar Timeline
- 0–15 min: No significant impact on blood sugar as mungfali (peanuts) are low in carbohydrates.
- 30–60 min: A slight increase might be observed due to the natural sugars, but the high fat and protein content moderates this.
- 2–3 hr: Blood sugar levels should remain stable due to the low glycemic index of peanuts.
— BCDF community member
🧠 Lowering Impact Tip
Consume mungfali with a source of fiber or protein to further slow the digestion of carbohydrates.
🤔 FAQs about Mungfali
Can eating mungfali help with diabetes management?
Yes, mungfali can be a part of a diabetes-friendly diet due to its low carbohydrate content and ability to help stabilize blood sugar levels.
How much mungfali can I eat in a day?
It's recommended to limit to a small handful (about 1 ounce or 28 grams) to avoid excessive calorie intake while managing blood sugar levels.
Download the Full Metabolic Intelligence Report (PDF)
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