Per 100g Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/udad-daal

udad daal

CARBS

60g

PROTEINS

25g

FATS

1.5g

Urad dal is a type of lentil that is high in protein but also contains a significant amount of carbohydrates, which may not be ideal for a strict low-carb diet for managing diabetes.

Quantity: 100g

Glycemic Index: 43

Glycemic Load: 18

Fiber: 18g

Key Nutrients: Protein, fiber, iron, folic acid

Health Impact: The high carb content can lead to significant blood sugar spikes, particularly in those with diabetes, requiring careful management of portion size and meal composition.

💉 Suggested Bolus

Consider pre-bolusing or using a dual-wave bolus if on insulin therapy to manage the slower digestion and absorption rate.

🍽️ Best Paired With (Veg)

Paneer – High in protein and low in carbs, helping to balance the meal's glycemic load.
Spinach – Low in carbohydrates and high in fiber, aiding in blood sugar regulation.
Cauliflower rice – A low-carb alternative to rice that helps reduce the overall carbohydrate content of the meal.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Provides high-quality protein without adding carbs, supporting stable blood glucose levels.
Fish – Rich in omega-3 fatty acids and protein, beneficial for heart health and glycemic control.
Eggs – Versatile and low in carbs, offering additional protein to help moderate blood sugar responses.

🥄 Smart Substitutes

Chia seeds – Lower in carbs and high in fiber, helping to stabilize blood sugar levels.
Flaxseeds – Rich in omega-3 fatty acids and fiber, supporting blood sugar control and heart health.
Hemp seeds – Provide protein and healthy fats with minimal impact on blood sugar.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as udad daal is absorbed slowly due to its fiber content.
30–60 min: Gradual rise in blood sugar, moderated by the fiber and protein in the daal.
2–3 hr: Blood sugar levels begin to stabilize as the fiber helps to slow digestion and glucose absorption.

“Many in the low-carb diabetes community find that incorporating high-fiber, low-carb foods like udad daal into their diet helps manage post-meal blood sugar spikes effectively.”
— BCDF community member

🧠 Lowering Impact Tip

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

🤔 FAQs about udad daal

Can udad daal be part of a low-carb diet?

Yes, in moderation. Udad daal is higher in fiber and protein compared to other legumes, making it a better choice for those on a low-carb diet.

How does udad daal affect blood sugar?

Udad daal has a moderate impact on blood sugar due to its fiber and protein content, which help slow glucose absorption.

What are the best ways to prepare udad daal for a diabetic diet?

Prepare it with minimal high-carb ingredients and consider pairing it with other low-carb foods like leafy greens or lean proteins.

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

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