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https://www.bluecircle.foundation/food/roasted-chana
Roasted chana
CARBS
35 g
PROTEINS
17 g
FATS
5 g
Roasted chana is a moderate carbohydrate food, which may not be ideal for a strict low-carb diet but can be included in moderation.
Quantity: 100 g
Glycemic Index: 28
Glycemic Load: 10
Fiber: 12 g
Key Nutrients: Fiber, protein, iron, magnesium
Health Impact: Roasted chana has a moderate impact on blood sugar due to its carbohydrate content, but its high fiber and protein can help moderate insulin response and digestion.
💉 Suggested Bolus
Consider a split or extended bolus if using an insulin pump to manage the slower digestion of proteins and fibers.
🍽️ Best Paired With (Veg)
- Avocado Salad – High in healthy fats and fiber, helping to further moderate blood sugar levels.
- Grilled Paneer – Provides additional protein without significant carbs, supporting blood sugar control.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken – Adds lean protein to the meal, aiding in satiety and blood sugar stability.
- Baked Salmon – Rich in omega-3 fatty acids and protein, beneficial for overall metabolic health.
🥄 Smart Substitutes
- Almonds – Lower in carbs and higher in healthy fats, which can help manage blood sugar levels.
- Walnuts – Rich in omega-3 fatty acids that can improve heart health without spiking blood sugar.
- Pumpkin Seeds – Provide magnesium and other minerals beneficial for blood sugar control.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as roasted chana is low in glycemic index.
- 30–60 min: Gradual increase in blood sugar due to fiber and protein content slowing digestion.
- 2–3 hr: Blood sugar levels begin to stabilize due to the slow release of glucose.
“Many in the low-carb community find that incorporating legumes like roasted chana in moderation can be a part of a balanced diet, especially when paired with high-fiber vegetables and quality proteins.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Pairing with healthy fats or proteins can help reduce the glycemic response.
🤔 FAQs about Roasted chana
Can roasted chana be eaten daily by someone with diabetes?
Yes, in moderation, as its low glycemic index and high fiber content can aid in blood sugar control.
Is roasted chana keto-friendly?
Roasted chana is higher in carbs than typical keto foods but can be included in small amounts depending on individual carb limits.
