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Urad
CARBS
59.6g
PROTEINS
25.2g
FATS
1.4g
Quantity: 100g
Glycemic Index: 43
Glycemic Load: 18
Fiber: 18.3g
Key Nutrients: Protein, Fiber, Iron, Magnesium
Health Impact: The fiber and protein in urad help moderate blood sugar levels by slowing digestion and reducing the insulin spike typically associated with high carbohydrate foods.
💉 Suggested Bolus
Consider a dual-wave or extended bolus if using an insulin pump, to manage the slower digestion and absorption rate of the legume.
🍽️ Best Paired With (Veg)
- Paneer – High in protein and fat with minimal carbs, helping to balance the meal's glycemic load.
- Spinach – Low in carbohydrates and high in fiber, aiding in blood sugar control.
- Mushrooms – Very low in carbs and can help provide satiety and flavor without spiking glucose levels.
🍽️ Best Paired With (Non Veg)
- Chicken Breast – Lean protein source that helps moderate blood sugar levels post-meal.
- Fish – Rich in omega-3 fatty acids and protein, supporting overall metabolic health.
- Eggs – High in protein and fats, they contribute very little to blood sugar changes.
🥄 Smart Substitutes
- Chia Seeds – Lower in carbs and high in fiber, helping to stabilize blood sugar levels.
- Flaxseeds – Provides healthy fats and fiber, reducing the glycemic impact of meals.
- Hemp Seeds – Rich in protein and healthy fats, adding minimal carbs to the diet.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as urad digests slowly.
- 30–60 min: Gradual increase in blood sugar due to fiber and protein content.
- 2–3 hr: Blood sugar levels begin to stabilize due to the low glycemic index of urad.
— BCDF community member
🧠 Lowering Impact Tip
Combine urad with healthy fats and vegetables to slow the absorption of carbohydrates and minimize blood sugar spikes.
🤔 FAQs about Urad
Is urad dal suitable for a low-carb diet?
Urad dal can be included in a low-carb diet in moderation, especially when paired with other low-carb foods to balance the meal.
How can I prevent blood sugar spikes when eating urad?
Pair urad with high-fiber vegetables and lean proteins to slow digestion and reduce the glycemic impact.
Can urad be eaten daily by someone managing diabetes?
Yes, when portion-controlled and combined with other low-carb, high-protein foods, urad can be part of a daily diet.
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