Standard Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/white-chana-onion-tomato-salad

White chana onion tomato salad

CARBS

30g

PROTEINS

FATS

This salad is moderate in carbohydrates and high in fiber, making it a better choice than many other high-carb foods for individuals with diabetes.

Quantity: 100g

Glycemic Index: 28

Glycemic Load: 8

Fiber: 7g

Key Nutrients: Fiber, protein, iron, folate

Health Impact: The fiber and protein in the salad can help moderate blood sugar levels and provide a slower, more stable insulin response compared to high-glycemic foods.

💉 Suggested Bolus

Consider a split or extended bolus to manage the slower digestion and absorption due to the high fiber content.

🍽️ Best Paired With (Veg)

Grilled paneer – High in protein and fat, helps to stabilize blood sugar levels.
Mixed nuts – Provide healthy fats and proteins, reducing the overall glycemic load of the meal.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – Lean protein that helps to maintain steady glucose levels.
Baked salmon – Rich in omega-3 fatty acids and protein, supporting overall metabolic health.

🥄 Smart Substitutes

Black beans – Lower glycemic index than white chana, helping to reduce blood sugar spikes.
Cucumber – Adds crunch and volume with minimal carbs, supporting better glucose control.
Avocado – Provides healthy fats that can help slow digestion and reduce blood sugar spikes.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the salad components are low in fast-digesting carbs.
30–60 min: Moderate rise in blood sugar depending on the quantity of chana consumed.
2–3 hr: Blood sugar levels should begin to stabilize due to the fiber and protein content in the salad.

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

🧠 Lowering Impact Tip

Add more non-starchy vegetables like spinach or cucumbers to increase fiber content and volume without significantly increasing carbs.

🤔 FAQs about White chana onion tomato salad

Can I eat white chana if I am watching my carb intake?

Yes, in moderation. White chana is relatively high in fiber and protein, which can mitigate blood sugar spikes.

What are the best times to consume a salad like this for blood sugar control?

Consuming this salad during lunch may provide a steady source of energy without significant spikes in blood sugar.

Have a question about White chana onion tomato salad or any other topic related to diabetes?

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