Kala chana, known as chickpeas or garbanzo beans in English, is a great source of protein, vitamins and minerals. They are rich in carbohydrates, and in fact, they contain more carbohydrates than protein. While kala chana by itself does not cause a spike in blood sugar levels, when cooked, the fibre content in the kala chana is reduced, leaving behind only carbohydrates. And, when eaten along with rice, kala chana can cause a rise in glucose levels.
How to manage blood sugar levels when eating kala chana
• Try reducing the quantity of rice or other carbohydrates included in your meal.
• You can add another protein-rich food source, such as yoghurt or tofu, to your meal.
• When planning your meal, make sure to include foods rich in fibre, followed by protein-rich food and keep the number of complex carbohydrates to a minimum.
With a low glycaemic index of 28, kala chana helps to manage blood sugar levels. Further, beans are a good source of protein and fibre that also help to prevent spikes in blood sugar levels. Kala chana, on its own, is an incomplete protein source,so it is essential to pair the chana with another protein-rich source such as quinoa, high-protein vegetables or tofu.
