Standard Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/sundal

Sundal

CARBS

20g

PROTEINS

FATS

Sundal, primarily made from chickpeas, is moderately high in carbohydrates but also contains protein and fiber, making it a better option than high-glycemic, processed snacks.

Quantity: 100g

Glycemic Index: 28

Glycemic Load: 6

Fiber: 5g

Key Nutrients: Fiber, protein, iron, magnesium

Health Impact: The fiber and protein in Sundal can help moderate blood sugar spikes, though the carb content may still require careful portion control in diabetic diets.

💉 Suggested Bolus

Consider a dual-wave or extended bolus if using an insulin pump, to manage the slower digestion and absorption due to fiber content.

🍽️ Best Paired With (Veg)

Grilled Tofu – Adds protein to the meal without adding carbs, supporting blood sugar control.
Avocado Salad – High in healthy fats and fiber, helps to slow digestion and minimize blood sugar spikes.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Breast – Provides a high-protein, low-carb complement to the meal.
Baked Salmon – Rich in omega-3 fatty acids and protein, supporting overall health and glycemic control.

🥄 Smart Substitutes

Cauliflower Rice Sundal – Reduces carb content significantly while maintaining a similar texture and flavor profile.
Almond Flour Sundal – Provides a lower glycemic index alternative, adding healthy fats and proteins.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as low-carb substitutes digest slowly.
30–60 min: Stable blood sugar due to high fiber and protein content in substitutes.
2–3 hr: Continued stable blood glucose levels, preventing late postprandial spikes.

“Many in the low-carb community find that focusing on whole, unprocessed foods not only helps manage blood sugar levels but also improves overall well-being.”
— BCDF community member

🧠 Lowering Impact Tip

Consume in moderation, pair with a source of healthy fats, and consider a smaller portion size to reduce carbohydrate load.

🤔 FAQs about Sundal

Can I eat traditional sundal if I am watching my carbs?

Traditional sundal, made with chickpeas, is higher in carbs. Opt for substitutes like cauliflower rice or almond flour versions.

How can I make a low-carb sundal more flavorful?

Enhance flavor with spices like turmeric, cumin, and mustard seeds, which are carb-free and add a rich depth of flavor.

Have a question about Sundal or any other topic related to diabetes?

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