Standard Serving — Diabetes Nutrition Facts

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

White chickpeas salad

CARBS

27g

PROTEINS

FATS

White chickpeas salad is a moderate carbohydrate option that can be included in a diabetes meal plan if portion controlled.

Quantity: 100g

Glycemic Index: 28

Glycemic Load: 8

Fiber: 8g

Key Nutrients: Fiber, protein, iron, folate

Health Impact: Chickpeas have a low glycemic index but moderate carbohydrate content, which can affect blood sugar levels if consumed in large quantities.

💉 Suggested Bolus

Consider pre-bolusing insulin 15-20 minutes before mealtime to match the slower digestion of legumes.

🍽️ Best Paired With (Veg)

Grilled tofu – Provides a high-protein addition that can help balance the meal's macronutrient profile.
Avocado slices – Adds healthy fats that can slow the absorption of carbohydrates, moderating blood sugar spikes.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – Lean protein source that does not contribute additional carbs, aiding in blood sugar control.
Baked salmon – Rich in omega-3 fatty acids and protein, supporting overall health and glycemic balance.

🥄 Smart Substitutes

Black soybeans – Lower in carbs and higher in protein, helping to stabilize blood sugar levels.
Green beans – Significantly lower in carbohydrates and can help reduce the overall glycemic load of the meal.

⏱ Blood Sugar Timeline

0–15 min: No significant change expected as chickpeas are a complex carbohydrate.
30–60 min: Moderate increase in blood sugar due to the carbohydrate content in chickpeas.
2–3 hr: Blood sugar levels begin to stabilize as the fiber in chickpeas helps to slow glucose absorption.

“Many in the low-carb diabetes community find that focusing on fiber-rich, low-glycemic vegetables and lean proteins helps manage post-meal blood sugar spikes more effectively.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with a source of healthy fats and protein, and ensure portion control.

🤔 FAQs about White chickpeas salad

Can I eat chickpeas if I am trying to manage my diabetes with a low-carb diet?

Chickpeas can be included in moderation due to their fiber content, but lower-carb alternatives might be more effective for strict blood sugar control.

What are the best times to consume a chickpea salad for optimal blood sugar management?

Consuming chickpea salad during a larger meal that includes plenty of protein and healthy fats can help mitigate blood sugar spikes.

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