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https://www.bluecircle.foundation/food/roasted-chana-and-pumpkin-seeds
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Roasted chana and pumpkin seeds
CARBS
Low
PROTEINS
High
FATS
Moderate
Roasted chana and pumpkin seeds are a nutritious, low-carbohydrate snack suitable for people with diabetes.
Quantity: 30 grams
Glycemic Index: Low
Glycemic Load: Low
Fiber: High
Key Nutrients: Protein, fiber, magnesium, zinc
Health Impact: This food has a low glycemic index and load, promoting minimal blood sugar spikes and providing sustained energy.
💉 Suggested Bolus
Consider a smaller bolus due to the low glycemic impact and high fiber content.
🍽️ Best Paired With (Veg)
- Avocado salad – The healthy fats in avocado can help slow digestion and prevent blood sugar spikes.
- Grilled tofu – Tofu is a low-carb protein source that complements the fiber in the snack for prolonged satiety.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Lean protein helps maintain muscle mass and stabilizes blood sugar levels when paired with low-carb snacks.
- Baked salmon – Rich in omega-3 fatty acids, salmon supports heart health and blood sugar control.
🥄 Smart Substitutes
- Almonds – Almonds offer a similar crunch with higher fat content, helping to further stabilize blood sugar levels.
- Walnuts – Walnuts are rich in omega-3 fatty acids which can improve heart health without spiking glucose levels.
- Sunflower seeds – Sunflower seeds are a good source of magnesium, which can help manage blood sugar levels in diabetes.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as the snack is low in carbohydrates and high in fiber.
- 30–60 min: Slight increase in blood sugar could occur, but fiber and protein content help moderate this.
- 2–3 hr: Blood sugar levels should remain stable due to the low glycemic index of the snack.
“Many in the low-carb community find that incorporating a variety of seeds and nuts into their diet helps manage cravings while keeping blood sugar levels in check.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Consume with a source of healthy fats or protein to further slow digestion.
🤔 FAQs about Roasted chana and pumpkin seeds
Can eating roasted chana and pumpkin seeds help with diabetes management?
Yes, due to their high fiber and protein content, these snacks can help manage blood sugar levels effectively.
Are there any times when I should avoid this snack?
Avoid consuming in large quantities at once as overconsumption of any food, even low-carb, can lead to higher blood sugar levels.
Download the Full Metabolic Intelligence Report (PDF)
Get the complete blood sugar strategy, portion guidance, CGM rise model, and insulin execution plan in a clean, printable format.
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