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https://www.bluecircle.foundation/food/urad-dal-cooked-1-cup

Urad dal cooked 1 cup

CARBS

40g

PROTEINS

13g

FATS

1.4g

Urad dal is a high-protein, moderate-carbohydrate legume, not ideal for a strict low-carb diet but can be included in moderate amounts.

Quantity: 1 cup (approximately 200g)

Glycemic Index: 43

Glycemic Load: 17

Fiber: 14g

Key Nutrients: Protein, fiber, iron, magnesium

Health Impact: Moderate carb content may cause blood sugar spikes in some individuals with diabetes, depending on individual carbohydrate tolerance.

💉 Suggested Bolus

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

🍽️ Best Paired With (Veg)

Grilled Tofu – High in protein, helps to moderate blood sugar levels.
Stir-fried Vegetables – Fiber-rich, aids in slower digestion and glucose absorption.
Avocado Salad – Healthy fats can help to slow the absorption of glucose into the bloodstream.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Breast – Lean protein helps stabilize blood glucose levels.
Baked Salmon – Omega-3 fatty acids improve insulin sensitivity.
Beef Stir-fry – Protein-rich, supports slower carbohydrate metabolism.

🥄 Smart Substitutes

Cauliflower Rice – Significantly lower in carbs, helps in reducing blood sugar spikes.
Shirataki Noodles – Very low in carbohydrates and calories, aiding in better glucose control.
Chopped Zucchini – Lower in carbs and provides a similar texture and bulk as urad dal.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the body begins to digest the food.
30–60 min: Moderate rise in blood sugar, depending on individual insulin sensitivity and portion size.
2–3 hr: Blood sugar begins to stabilize as insulin responds and nutrients are absorbed.

“Many in the low-carb community find that focusing on whole, unprocessed foods not only helps manage blood sugar levels but also improves overall health.”
— BCDF community member

🧠 Lowering Impact Tip

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

🤔 FAQs about Urad dal cooked 1 cup

Is urad dal high in carbohydrates?

Yes, urad dal is relatively high in carbs, which can affect blood sugar levels.

Can I eat urad dal on a low-carb diet?

In moderation and with careful meal planning, urad dal can be included in a low-carb diet.

What are the best ways to prepare urad dal to minimize blood sugar spikes?

Pairing urad dal with high-fiber vegetables or lean proteins can help mitigate blood sugar spikes.

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