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Urad daal cooked
CARBS
25g
PROTEINS
9g
FATS
0.5g
Quantity: 100g
Glycemic Index: 43
Glycemic Load: 11
Fiber: 4.5g
Key Nutrients: Protein, fiber, iron, folic acid
Health Impact: Moderate carb content and low GI contribute to a slower insulin response and prolonged digestion time, reducing potential blood sugar spikes.
💉 Suggested Bolus
Consider pre-bolusing or using a dual-wave bolus if using insulin, to manage the slower digestion of proteins and fibers.
🍽️ Best Paired With (Veg)
- Paneer – High in protein and fat with very low carbohydrates, helping to balance the meal's glycemic load.
- Avocado – Rich in healthy fats and fiber, which can help slow the absorption of carbohydrates.
- Spinach – Low in carbs and high in fiber, adding bulk and nutrients without spiking blood sugar.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Provides high-quality protein without carbs, aiding in glycemic control.
- Fish like salmon – Rich in omega-3 fatty acids and protein, supporting overall health and blood sugar stability.
- Eggs – Versatile, high in protein and fats, and very low in carbs, making them ideal for blood sugar management.
🥄 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 urad dal is low in glycemic index.
- 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 slow digestion of complex carbohydrates and proteins.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and healthy fats to slow glucose absorption.
🤔 FAQs about Urad daal cooked
Can I eat urad dal every day?
Yes, in moderation. Urad dal is rich in protein and fiber, but it's important to measure portions to keep carbs in check.
How can I make a low-carb meal with urad dal?
Pair urad dal with high-protein and low-carb foods like grilled chicken or paneer to balance the meal.
Does urad dal need to be avoided on a low-carb diet?
Not necessarily. While it contains carbs, its high fiber and protein content can be part of a balanced low-carb diet when portioned correctly.
Download the Full Metabolic Intelligence Report (PDF)
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