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https://www.bluecircle.foundation/food/pulses

Pulses

CARBS

20g

PROTEINS

FATS

0.5g

Pulses are a moderate carbohydrate food, not typically recommended in a strict low-carb diet but can be included in moderate amounts due to their high fiber and protein content.

Quantity: 100g

Glycemic Index: 30

Glycemic Load: 6

Fiber: 8g

Key Nutrients: Fiber, protein, iron, potassium

Health Impact: Pulses have a moderate impact on blood sugar due to their carbohydrate content but are mitigated by high fiber and protein which slow digestion and glucose absorption.

💉 Suggested Bolus

Consider pre-bolusing or splitting the insulin dose if using insulin.

🍽️ Best Paired With (Veg)

Spinach salad – High in fiber and nutrients, complements the protein in pulses without adding carbs.
Grilled tofu – Provides additional protein, helping to further moderate blood sugar levels.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – Adds lean protein to the meal, aiding in satiety and blood sugar control.
Baked salmon – Rich in omega-3 fatty acids and protein, supports overall health and glycemic control.

🥄 Smart Substitutes

Cauliflower rice – Offers a low-carb alternative to rice, reducing blood sugar spikes.
Zucchini noodles – Provides a pasta-like experience with significantly fewer carbs.
Almond flour – Useful for baking, lower in carbs and higher in fiber than traditional flour.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as pulses are low in glycemic index.
30–60 min: Gradual increase in blood sugar due to fiber and protein content.
2–3 hr: Blood sugar levels stabilize due to the slow digestion of complex carbohydrates.

“Many in the low-carb diabetes community find that incorporating pulses with high-protein foods helps manage hunger and blood sugar levels effectively throughout the day.”
— BCDF community member

🧠 Lowering Impact Tip

Combine pulses with healthy fats and proteins to slow glucose absorption.

🤔 FAQs about Pulses

Can I eat pulses if I am on a strict low-carb diet?

Yes, in moderation. Pulses are higher in carbs than some other foods but are also high in fiber and protein, which can help manage blood sugar levels.

How can I incorporate pulses into my diet without increasing my carb intake too much?

Use pulses as a side dish rather than the main component of your meal, and always pair them with high-protein or high-fiber foods.

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

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