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https://www.bluecircle.foundation/food/toor-dal
Toor dal
CARBS
39.5g
PROTEINS
22g
FATS
1.5g
Toor dal, also known as pigeon peas, is a moderate carbohydrate food and may not be ideal for a strict low-carb diet but can be included in moderate amounts.
Quantity: 100g
Glycemic Index: 29
Glycemic Load: 9.7
Fiber: 15g
Key Nutrients: Protein, fiber, iron, potassium
Health Impact: Toor dal has a moderate glycemic index and load, leading to a slower rise in blood sugar compared to high-carb foods. Its protein content can aid in slower digestion and glucose absorption.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if using insulin therapy.
🍽️ Best Paired With (Veg)
- Cauliflower rice – Provides a low-carb alternative to rice, helping to reduce overall carbohydrate load of the meal.
- Spinach – Low in carbs and high in fiber, adding bulk and nutrients without significantly affecting blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Adds high-quality protein without carbs, aiding in satiety and blood sugar control.
- Fish – Rich in omega-3 fatty acids and protein, supporting overall health and glycemic control.
🥄 Smart Substitutes
- Chana dal – Lower glycemic index compared to toor dal, helping in better blood sugar control.
- Lentils – Higher in fiber which can help slow down the release of glucose into the blood.
- Black beans – Contain more protein and fiber, which may help in reducing blood sugar spikes.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as legumes typically do not cause immediate spikes in blood sugar.
- 30–60 min: Gradual increase in blood sugar due to carbohydrate content, though less sharp due to fiber and protein.
- 2–3 hr: Blood sugar levels begin to stabilize due to the slow digestion of fiber and protein in the dal.
“Many in the low-carb diabetes community find that incorporating high-fiber, low-carb options like chana dal instead of toor dal helps in moderating blood sugar levels more effectively.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and healthy fats to slow glucose absorption.
🤔 FAQs about Toor dal
Can toor dal be part of a low-carb diet?
Toor dal can be included in moderation due to its carbs. Opting for lower-carb alternatives or pairing it with low-carb foods can help manage blood sugar levels.
What are the best ways to cook toor dal for a diabetic diet?
Cooking toor dal with plenty of vegetables and lean proteins, and avoiding high-carb ingredients like potatoes or rice, can make it more suitable for a diabetic diet.
