What is the glycemic index of black gram?
According to the January app, the glycemic index of black gram is 35. This is considered Low. By looking up black gram 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 gram, your blood sugar levels will rise slowly. This is because of the low glycemic index of black gram. 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 gram?
Black gram can be a good food choice for individuals with diabetes due to its low glycemic index, meaning it causes a slow and steady rise in blood sugar levels. However, it is always important to consult with a healthcare provider or a registered dietitian before making any significant changes to your diet. Everyone's nutritional needs are different, and what works for one person may not work for another.
What are the health benefits of black gram?
Black gram is packed with essential nutrients and offers various health benefits. It is an excellent source of protein, which is crucial for muscle repair and growth. Additionally, it contains fiber, which aids in digestion and helps maintain healthy blood sugar levels. Black gram is also rich in vitamins and minerals, such as calcium, potassium, and vitamin C, which contribute to overall health and well-being.
Nutritional Information
Here is the nutritional information for black gram:
- Calories: 341 per 100g (raw)
- Protein: 25g per 100g
- Fat: 1.6g per 100g
- Carbohydrates: 58.99g per 100g
- Fiber: 18.3g per 100g
- Calcium: 138mg per 100g
- Potassium: 983mg per 100g
- Sodium: 38mg per 100g
- Vitamin C: 4.8mg per 100g
What are some healthy alternatives to black gram?
For those looking to diversify their diet while still maintaining low blood sugar levels, other legumes such as lentils, chickpeas, and mung beans can be excellent alternatives to black gram. Each of these options also has a low glycemic index and is packed with nutrients, making them suitable choices for a balanced diet.
Conclusion
Black gram is a nutritious, low glycemic index food that can be beneficial for people looking to manage their blood sugar levels, including individuals with diabetes. With its array of health benefits and rich nutrient profile, black gram can be a valuable addition to a balanced diet. As always, consult with a healthcare provider before making any significant dietary changes to ensure they are appropriate for your specific health needs.
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 Gram
Does the glycemic index of black gram change when it is sprouted?
Yes, the glycemic index of black gram can change when it is sprouted. Sprouting generally reduces the glycemic index of legumes, including black gram, making it even more beneficial for maintaining stable blood sugar levels. This is because sprouting decreases the carbohydrate content and increases the fiber and protein content, which slows down the absorption of sugars.
Is there a difference in the glycemic index of black gram grown in different regions?
The glycemic index of black gram can slightly vary depending on the region where it is grown. Soil composition, climate, and farming practices can affect its nutrient content, which in turn can influence its glycemic index. However, these variations are generally minimal and do not significantly alter its classification as a low glycemic index food.
How does the cooking method affect the glycemic index of black gram?
The cooking method can significantly affect the glycemic index of black gram. Boiling or pressure cooking black gram tends to maintain its low glycemic index, whereas roasting or frying can increase the glycemic index due to potential caramelization of sugars and reduction in fiber content. It's advisable to stick to gentler cooking methods to preserve its low glycemic index benefits.
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