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What is the glycemic index of black chana?
According to the January app, the glycemic index of black chana is 28. This is considered low. By looking up black chana in the January app, you can quickly see the glycemic index of that food as well as the glycemic load. This information can help guide your dietary choices.
What impact will this have on my blood sugar levels?
When you eat black chana, your blood sugar levels will not rise much. This is because of the low glycemic index of black chana. Foods with a high glycemic index can cause a rapid increase in blood sugar levels, while foods with a low glycemic index will cause a more gradual increase.
When using the January app, we can see the calories, macros, and glycemic index (GI) / glycemic load (GL) of that food item. But here's the best part: We can also see our predicted blood sugar response, without requiring you to wear a sensor.
Can people with diabetes eat black chana?
Because black chana has a low glycemic index, it can be a good option for people with diabetes. Foods with a low glycemic index result in a slower release of glucose into the bloodstream, helping to maintain stable blood sugar levels. However, this is not medical advice. Always consult with a healthcare provider to determine what is best for your individual dietary needs.
What are the health benefits of black chana?
Black chana, also known as black chickpeas, are rich in protein, fiber, and essential vitamins and minerals. They can aid in digestion, help regulate blood sugar levels, and provide a significant source of plant-based protein. The high fiber content can also contribute to heart health by reducing cholesterol levels.
Nutritional Information
Here is the nutritional information for black chana:
- Calories: 364 per 100 grams
- Protein: 19 grams per 100 grams
- Fat: 6 grams per 100 grams
- Carbohydrates: 61 grams per 100 grams
- Fiber: 17 grams per 100 grams
- Calcium: 49 mg per 100 grams
- Potassium: 875 mg per 100 grams
- Sodium: 24 mg per 100 grams
- Vitamin C: 4 mg per 100 grams
What are some healthy alternatives to black chana?
Some healthy alternatives to black chana include other legumes such as green lentils, red lentils, and kidney beans. These alternatives also have a low glycemic index and are rich in protein and fiber. Other options include quinoa, which is a complete protein and has a low glycemic index, and various vegetables like broccoli and spinach that provide essential nutrients without causing a spike in blood sugar levels.
Conclusion
Black chana is an excellent food choice due to its low glycemic index and numerous health benefits. It is a versatile ingredient that can be incorporated into various dishes, providing a nutritious and delicious addition to your diet. Always consult with a healthcare provider for personalized dietary advice.
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Use January to see your predicted blood sugar before you eat
To check the glycemic index of over 32M foods, as well as see your predicted blood sugar response before you eat them, use the January app. It’s completely free to download and use and it provides you with a treasure trove of nutritional and glucose insights to help you achieve your health goals.
FAQs about Black Chana
Does the glycemic index of black chana change depending on how it is prepared?
Yes, the preparation method can affect the glycemic index of black chana. For instance, boiling black chana retains its low glycemic index of 28, but roasting or frying can slightly increase the glycemic index due to changes in the carbohydrate composition during cooking. Additionally, consuming them as part of a mixed dish with other low-GI foods can help maintain its overall beneficial impact on blood sugar levels.
Is there a difference in the glycemic index of black chana grown in different regions?
The glycemic index can be influenced by the region where black chana is grown. Factors such as soil quality, climate, and farming practices can impact the nutritional composition, including the carbohydrate and fiber content of the black chana. However, these regional differences are typically minor and do not significantly alter its low glycemic index of 28.
Can consuming black chana at different times of the day affect its impact on blood sugar levels?
While the glycemic index of black chana remains constant, the body's response to it can vary depending on the time of day. For instance, consuming black chana in the morning can provide sustained energy and help stabilize blood sugar levels throughout the day. Conversely, having it in the evening might contribute to better glycemic control during sleep. The timing of consumption can thus play a role in optimizing its benefits for blood sugar management.
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