Standard Serving — Diabetes Nutrition Facts

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

White chana salad

CARBS

45g

PROTEINS

15g

FATS

White chana salad, while nutritious, contains a moderate amount of carbohydrates which may affect blood sugar levels in individuals with diabetes.

Quantity: 100g

Glycemic Index: 28

Glycemic Load: 12

Fiber: 12g

Key Nutrients: Fiber, protein, iron, folate

Health Impact: The moderate carbohydrate content can lead to increased blood sugar levels, requiring careful management of portion sizes and meal timing.

💉 Suggested Bolus

Consider pre-bolusing insulin or using a dual-wave bolus to manage the slower digestion and absorption rate of the legumes.

🍽️ Best Paired With (Veg)

Grilled tofu – Adds protein without significant carbs, supporting muscle maintenance and satiety.
Avocado slices – Healthy fats in avocado can help slow digestion and stabilize blood sugar levels.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – High in protein and low in carbs, helping to maintain steady glucose levels.
Baked salmon – Rich in omega-3 fatty acids and protein, supporting cardiovascular health and glucose control.

🥄 Smart Substitutes

Black beans – Lower glycemic index and higher fiber content, which can help in better blood sugar control.
Edamame – Provides a high protein content with lower carbohydrates, aiding in slower glucose release.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the body begins to digest the fiber and protein.
30–60 min: Moderate rise in blood sugar due to gradual carbohydrate digestion.
2–3 hr: Blood sugar levels begin to stabilize due to the high fiber content.

“Many in the low-carb community find that incorporating legumes like chana in moderation, paired with high protein and healthy fats, can aid in better post-meal glucose readings and overall satisfaction.”
— BCDF community member

🧠 Lowering Impact Tip

Add more non-starchy vegetables and a source of healthy fats like avocado or olive oil to reduce the overall glycemic load.

🤔 FAQs about White chana salad

Can I eat white chana salad every day?

While white chana can be part of a balanced diet, it's important to vary your meals to ensure you get a range of nutrients. Consider portion control and pairing with low-carb options.

How can I make white chana salad more filling without adding carbs?

Increase the protein content by adding grilled chicken or tofu, and include plenty of non-starchy vegetables like leafy greens or cucumbers.

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