Per 100 Grams Raw — Diabetes Nutrition Facts

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

Tur

CARBS

63g

PROTEINS

22g

FATS

Tur, also known as pigeon peas, is a legume that is higher in carbohydrates but also contains significant protein and fiber, making it a questionable choice for a strict low-carb diet but potentially manageable in controlled portions.

Quantity: 100g

Glycemic Index: 41

Glycemic Load: 17

Fiber: 15g

Key Nutrients: Protein, fiber, vitamins like B1, B5, B6, iron, magnesium

Health Impact: Tur has a moderate glycemic index and load, which can lead to moderate blood sugar spikes. Its high fiber and protein content can help mitigate these effects somewhat by slowing digestion and glucose absorption.

💉 Suggested Bolus

Consider pre-bolusing or splitting the insulin dose if consumed, to manage the slower digestion rate due to its fiber content.

🍽️ Best Paired With (Veg)

Grilled tofu – High in protein and low in carbs, helping to stabilize blood sugar levels.
Avocado salad – Rich in healthy fats and fiber, which aid in slow digestion and steady energy release.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – Provides a high-protein, low-carb option that helps maintain glycemic control.
Baked salmon – Omega-3 fatty acids in salmon improve insulin sensitivity and provide heart health benefits.

🥄 Smart Substitutes

Cauliflower rice – Offers a low-carb alternative to grains, helping to reduce blood sugar spikes.
Zucchini noodles – Provides a vegetable-based option that is significantly lower in carbohydrates than traditional pasta.
Almond flour – Higher in healthy fats and lower in carbs, ideal for baking and cooking without raising blood glucose levels.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as low-carb foods do not cause rapid blood sugar spikes.
30–60 min: Stable blood sugar levels due to slow digestion and absorption of nutrients.
2–3 hr: Continued blood sugar control, 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

Combine with high-fiber vegetables and healthy fats to slow glucose absorption.

🤔 FAQs about Tur

How can I satisfy my sweet tooth on a low-carb diet?

Opt for natural sweeteners like stevia or erythritol, and focus on low-carb fruits like berries.

Is it necessary to count calories on a low-carb diet for diabetes?

While calorie counting isn't always necessary, focusing on portion control and macronutrient balance is crucial for managing diabetes.

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

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Tur