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Rosted dry black chana
CARBS
45g
PROTEINS
19g
FATS
6g
Quantity: 100g
Glycemic Index: 30
Glycemic Load: 13.5
Fiber: 13g
Key Nutrients: Fiber, protein, iron, phosphorus
Health Impact: The moderate glycemic index and high fiber content can help in slower digestion and a more gradual insulin response, reducing potential blood sugar spikes.
💉 Suggested Bolus
Consider a dual-wave or extended bolus if using an insulin pump, to manage the slower digestion rate of legumes.
🍽️ Best Paired With (Veg)
- Paneer – High in protein and low in carbs, helping to stabilize blood sugar levels when combined with chana.
- Avocado salad – Rich in healthy fats and fiber, which can help slow digestion and prevent blood sugar spikes.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Provides a high-quality protein source that helps balance the meal and reduce glycemic response.
- Boiled eggs – Eggs are low in carbohydrates and high in protein, supporting better blood sugar control.
🥄 Smart Substitutes
- Roasted almonds – Lower in carbs and higher in healthy fats, which can help in managing blood sugar levels.
- Pumpkin seeds – These seeds are rich in magnesium which aids in blood sugar control and are lower in carbohydrates.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as the fiber content slows the release of glucose.
- 30–60 min: A gradual increase in blood sugar may occur, depending on individual insulin sensitivity.
- 2–3 hr: Blood sugar levels should stabilize due to the high fiber and protein content.
— BCDF community member
🧠 Lowering Impact Tip
Consume in smaller portions and pair with healthy fats and proteins to slow glucose absorption.
🤔 FAQs about Rosted dry black chana
Can eating roasted black chana help with weight management?
Yes, due to its high fiber and protein content, it can increase satiety and help in controlling appetite, which is beneficial for weight management.
Is roasted black chana suitable for all types of diabetes?
Yes, it is generally suitable for Type 1, Type 2, and gestational diabetes as part of a balanced diet due to its low glycemic index.
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