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Roasted Chickpeas
CARBS
30 grams
PROTEINS
7 grams
FATS
4 grams
Quantity: 100 grams
Glycemic Index: 35
Glycemic Load: 10
Fiber: 8 grams
Key Nutrients: Fiber, protein, iron, phosphorus
Health Impact: Roasted chickpeas have a moderate impact on blood sugar levels due to their carbohydrate content, but their fiber and protein help moderate insulin response and digestion.
💉 Suggested Bolus
Consider a dual-wave or extended bolus if using an insulin pump, to manage the slower digestion of fiber and protein.
🍽️ Best Paired With (Veg)
- Avocado Salad – High in healthy fats and fiber, which can help to moderate blood sugar spikes.
- Grilled Zucchini – Low in carbs and provides additional fiber, aiding in blood sugar control.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – Provides high-quality protein that helps to stabilize blood sugar levels.
- Baked Salmon – Rich in omega-3 fatty acids and protein, supporting overall metabolic health.
🥄 Smart Substitutes
- Roasted Almonds – Lower in carbs and provide healthy fats that can help stabilize blood sugar levels.
- Pumpkin Seeds – Offer magnesium and other minerals that support blood sugar control.
- Sunflower Seeds – Low in carbohydrates and high in dietary fiber, aiding in slower glucose absorption.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as the body begins to digest the food.
- 30–60 min: Moderate rise in blood sugar due to carbohydrate content.
- 2–3 hr: Blood sugar begins to stabilize as the fiber content helps to slow overall glucose absorption.
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats or protein to slow the absorption of carbohydrates.
🤔 FAQs about Roasted Chickpeas
Can roasted chickpeas be a good snack for diabetes?
Roasted chickpeas, while nutritious, are relatively higher in carbs. Opting for lower-carb snacks like nuts or seeds might be more beneficial for blood sugar control.
How can I incorporate roasted chickpeas into a low-carb diet?
Use them sparingly as a garnish or mixed with other lower-carb foods to balance the meal.
Download the Full Metabolic Intelligence Report (PDF)
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