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tuar daal
CARBS
39.9g
PROTEINS
17.3g
FATS
0.8g
Quantity: 100g
Glycemic Index: 41
Glycemic Load: 16.4
Fiber: 15g
Key Nutrients: Fiber, protein, vitamins like B1, B5, B6, iron, magnesium
Health Impact: Tuar daal has a moderate glycemic index and load, which can cause moderate blood sugar spikes. Its protein and fiber content can help moderate insulin response and digestion.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if using insulin.
🍽️ Best Paired With (Veg)
- Cauliflower Rice – Provides a low-carb alternative to rice, reducing overall carbohydrate load of the meal.
- Spinach – Low in carbs and high in fiber, helping to stabilize blood sugar levels.
- Grilled Zucchini – Low carbohydrate content and provides satiety without significant blood sugar impact.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken – High in protein, helps moderate blood sugar rise when paired with carbs.
- Fish – Rich in omega-3 fatty acids and protein, supporting overall metabolic health.
- Eggs – Provide high-quality protein and fats, aiding in slower digestion and glucose absorption.
🥄 Smart Substitutes
- Chana Dal – Lower glycemic index compared to tuar 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 complex carbohydrates and resistant starch, beneficial for blood sugar management.
⏱ Blood Sugar Timeline
- 0–15 min: No significant change in blood sugar as legumes typically do not cause immediate spikes.
- 30–60 min: Moderate increase in blood sugar due to carbohydrate content, though less than refined grains.
- 2–3 hr: Blood sugar begins to stabilize due to the fiber and protein content in the dal.
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats and fiber, and consume in smaller portions.
🤔 FAQs about tuar daal
Can I eat tuar dal if I am on a strict low-carb diet?
Tuar dal can be included in small portions. Consider pairing it with low-carb foods to balance the meal.
What are the best ways to cook tuar dal for a diabetic diet?
Cook it with plenty of spices and pair with low-carb sides like cauliflower rice or leafy greens to enhance flavor without adding carbs.
How often can I include tuar dal in my meals?
Moderation is key. Depending on individual carbohydrate tolerance, it can be included 1-2 times a week in controlled portions.
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