Per 100 Grams Raw — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/urad-dal

Urad dal

CARBS

38.6g

PROTEINS

25.2g

FATS

1.6g

Urad dal, also known as black gram, is a legume that is moderately high in carbohydrates but also rich in protein and fiber, which can help in managing blood sugar levels. However, it should be consumed in controlled portions.

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 dal can help moderate the rise in blood sugar post meals, but its carbohydrate content can still impact blood glucose levels, necessitating careful portion control.

💉 Suggested Bolus

Consider pre-bolusing or splitting the insulin dose if using insulin therapy.

🍽️ 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, adding bulk and nutrients without spiking blood sugar.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Provides a high-quality protein source that helps moderate blood sugar levels.
Fish – Rich in omega-3 fatty acids and protein, supporting overall health and blood sugar control.

🥄 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.
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, depending on portion size and preparation.
2–3 hr: Blood sugar begins to stabilize due to the high fiber content of urad dal.

“Many in the low-carb diabetes community find that incorporating high-fiber, low-carb legumes like urad dal in moderation can aid in maintaining stable blood glucose levels, especially when paired with protein-rich foods.”
— BCDF community member

🧠 Lowering Impact Tip

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

🤔 FAQs about Urad dal

Can urad dal be part of a low-carb diet?

Yes, in moderation. Urad dal can be included in a low-carb diet due to its high fiber and protein content, which can help manage blood sugar levels.

How can I reduce the carb impact of urad dal in meals?

Pair urad dal with high-protein or high-fiber foods to slow digestion and reduce blood sugar spikes.

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