Support Blue Circle Diabetes Foundation
White urad dal
CARBS
59.6g
PROTEINS
24.0g
FATS
1.4g
Quantity: 100g
Glycemic Index: 43
Glycemic Load: 25
Fiber: 18.3g
Key Nutrients: Protein, fiber, iron, magnesium
Health Impact: The high carb content can lead to significant blood sugar spikes, particularly in those with diabetes, requiring careful management of portion size and meal composition.
💉 Suggested Bolus
Consider pre-bolusing or using a dual-wave bolus if using insulin, to manage the slower digestion and absorption rate.
🍽️ Best Paired With (Veg)
- Paneer – High in protein and low in carbs, helping to balance the meal's glycemic load.
- Spinach – Low in carbohydrates and high in fiber, aiding in blood sugar regulation.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Provides high-quality protein without adding carbs, stabilizing blood sugar levels.
- Fish – Rich in omega-3 fatty acids and protein, supporting overall metabolic health.
🥄 Smart Substitutes
- Chia seeds – Lower in carbs and high in fiber, helping to stabilize blood sugar levels.
- Flaxseeds – Rich in omega-3 fatty acids and fiber, supporting blood sugar control and heart health.
- Hemp seeds – Provide protein and healthy fats with minimal impact on blood glucose.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as urad dal is absorbed slowly due to its fiber content.
- 30–60 min: Gradual increase in blood sugar, depending on portion size and preparation.
- 2–3 hr: Blood sugar begins to stabilize due to the high fiber content slowing digestion.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and healthy fats to slow glucose absorption.
🤔 FAQs about White urad dal
How can I incorporate urad dal into a low-carb diet?
Use it sparingly as a side dish rather than a main component, and always pair with high-protein or high-fiber foods to mitigate any blood sugar rise.
Is urad dal suitable for all types of diabetes?
Yes, but portion control and meal pairing are crucial to prevent blood sugar spikes. Consult with a healthcare provider for personalized advice.
Support Blue Circle Diabetes Foundation
From the blog
Empowering the diabetes community with expert insights, support, and resources.