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https://www.bluecircle.foundation/food/soaked-chick-pea
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Soaked Chick pea
CARBS
27g
PROTEINS
9g
FATS
3g
Soaked chickpeas are a moderate carbohydrate food, not ideal for a strict low-carb diet but can be included in small portions.
Quantity: 100g
Glycemic Index: 28
Glycemic Load: 8
Fiber: 8g
Key Nutrients: Fiber, protein, iron, folate
Health Impact: Moderate carb content with a low glycemic index, leading to a slower insulin response and digestion.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if included in a meal.
🍽️ Best Paired With (Veg)
- Grilled Tofu – Provides a high-protein addition with minimal carbs, supporting blood sugar control.
- Avocado Salad – High in healthy fats and fiber, helping to slow carbohydrate absorption and stabilize glucose levels.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – Lean protein helps moderate blood sugar spikes and provides satiety.
- Baked Salmon – Rich in omega-3 fatty acids, beneficial for cardiovascular health, which is important for diabetes management.
🥄 Smart Substitutes
- Almonds – Lower in carbs and provide healthy fats that can help stabilize blood sugar levels.
- Walnuts – Rich in omega-3 fatty acids which are beneficial for heart health, crucial for diabetes management.
- Pumpkin Seeds – Offer magnesium which aids in blood sugar control and are lower in carbohydrates.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as chickpeas are absorbed slowly due to their fiber content.
- 30–60 min: Gradual increase in blood sugar, moderated by the fiber and protein in chickpeas.
- 2–3 hr: Blood sugar levels begin to stabilize due to the slow digestion of complex carbohydrates and proteins.
“Many in the low-carb community find that incorporating legumes like chickpeas in moderation, paired with high-protein foods, can aid in more stable blood sugar management.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and healthy fats to slow glucose absorption.
🤔 FAQs about Soaked Chick pea
Can chickpeas be a part of a low-carb diet?
Yes, in moderation. Chickpeas are higher in carbs than some other options but are also high in fiber and protein, which can help manage blood sugar levels.
What are the best ways to prepare chickpeas for a diabetic diet?
Opt for cooking them with minimal high-carb additions, focusing on herbs, spices, and healthy fats like olive oil.
Support Blue Circle Diabetes Foundation
Help us continue community-led diabetes support and education.
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