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Urad dal cooked 1 cup
CARBS
40g
PROTEINS
13g
FATS
1.4g
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.
— 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.
Download the Full Metabolic Intelligence Report (PDF)
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