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https://www.bluecircle.foundation/food/whole-green-moong-dal
whole green moong dal
CARBS
63g
PROTEINS
24g
FATS
1g
Whole green moong dal is a moderate carbohydrate food, which may not be ideal for a strict low-carb diet but can be included in controlled portions.
Quantity: 100g
Glycemic Index: 38
Glycemic Load: 18
Fiber: 16g
Key Nutrients: Fiber, protein, iron, potassium
Health Impact: The carbohydrate content can cause moderate blood sugar spikes, which requires careful portion control and monitoring of blood glucose levels.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if using insulin.
🍽️ Best Paired With (Veg)
- Cauliflower rice – Very low in carbohydrates compared to traditional rice, helping to keep the overall meal low in carbs.
- Spinach – High in fiber and nutrients, adding bulk and nutrition without significant carbohydrates.
- Mushrooms – Low in carbs and calories, and can add flavor and texture to meals without raising blood sugar levels significantly.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – High in protein and virtually carb-free, supporting muscle maintenance without affecting blood glucose.
- Fish – Rich in omega-3 fatty acids and protein, helps in cardiovascular health and stabilizes blood sugar levels.
- Eggs – High in protein and fats, they provide satiety and minimal impact on blood sugar.
🥄 Smart Substitutes
- Black beans – Lower glycemic index and higher fiber content which can help in slower glucose absorption.
- Chickpeas – Slightly lower in carbohydrates and higher in protein, aiding in better blood sugar control.
- Lentils – Provide a good balance of protein and fiber while being relatively low in carbohydrates.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as moong dal is low in glycemic index and releases sugars slowly.
- 30–60 min: Gradual increase in blood sugar due to slow digestion and absorption of complex carbohydrates.
- 2–3 hr: Blood sugar levels begin to stabilize as the fiber in moong dal helps in prolonged digestion and sustained energy release.
“Many in the low-carb diabetes community find that integrating high-fiber, low-carb legumes like moong dal into their diet helps manage post-meal blood sugar spikes effectively.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and healthy fats to slow glucose absorption.
🤔 FAQs about whole green moong dal
Is moong dal suitable for a keto diet?
Moong dal is higher in carbs than typical keto foods but can be included in small portions depending on individual carb limits.
Can moong dal replace grains in a diabetic diet?
Yes, moong dal can be a healthier alternative to grains as it is lower in carbs and higher in protein and fiber, aiding in better blood sugar control.
