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https://www.bluecircle.foundation/food/urad-daal
Urad daal
CARBS
39.7g
PROTEINS
25.2g
FATS
1.4g
Urad daal, also known as black gram, is a legume that is higher in carbohydrates but also rich in protein and fiber, which can be beneficial if consumed in moderation and prepared appropriately for individuals managing diabetes.
Quantity: 100g
Glycemic Index: 43
Glycemic Load: 17
Fiber: 18.3g
Key Nutrients: Protein, Fiber, Iron, Magnesium
Health Impact: The fiber and protein in urad daal can help moderate blood sugar levels, but its carbohydrate content may still cause blood sugar spikes if not portion-controlled.
💉 Suggested Bolus
Pre-bolusing or using a dual-wave bolus may help manage the slower digestion and absorption due to its fiber content.
🍽️ Best Paired With (Veg)
- Paneer – High in protein and low in carbs, helps moderate blood sugar spikes.
- Spinach – Low in carbohydrates and high in fiber, aiding in overall glycemic control.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Provides high-quality protein without contributing to carb load.
- Fish – Rich in omega-3 fatty acids and protein, supports blood sugar management.
🥄 Smart Substitutes
- Chia seeds – Lower in carbs and high in fiber, helping to stabilize blood sugar levels.
- Flaxseeds – Provides omega-3 fatty acids and fiber, aiding in blood sugar control.
- Hemp seeds – Rich in protein and healthy fats, with minimal impact on blood sugar.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as urad dal is absorbed slowly due to its fiber content.
- 30–60 min: Gradual increase in blood sugar, moderated by the fiber and protein in the dal.
- 2–3 hr: Blood sugar levels begin to stabilize as the slow digestion process continues.
“Many in the low-carb diabetes community find that incorporating high-fiber, low-carb foods like urad dal helps in moderating blood sugar levels effectively, especially when paired with protein-rich foods.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with fibrous vegetables and healthy fats, and consider portion control to reduce overall carbohydrate load per meal.
🤔 FAQs about Urad daal
Can urad dal be eaten daily by someone with diabetes?
Yes, in moderation, as its high fiber content helps in blood sugar control.
What is the best time to consume urad dal for blood sugar management?
Consuming it during main meals can help in utilizing its slow-releasing energy for better blood sugar management.
