Diabetes is one of the common health issues and the number of diabetic patients is only increasing, mostly due to poor lifestyle. Diabetes patients are often advised to make some lifestyle changes, especially what you eat in their diet directly affects your blood sugar level. Foods that have a low glycemic index are often recommended. What are the following GI foods? The GI of foods helps us know how they affect blood sugar levels. The lower the number, the lower the negative impact of food on your blood sugar. Ideally, go for foods that have a GI number of 55 or less.
Today we are talking about black Chickpeas aka Kala Chana. It is the homegrown version of Garbanzo beans and they are known for their excellent nutritional profile. They are a good source of protein, fiber, iron and have low glycemic index and these factors make it a great food item for diabetics. For unlisted, the glycemic index of black gram is 28 to 32, which means that the carbohydrate in them is broken down and digested quite slowly. Eating boiled black gram daily in the morning will help diabetic patients to keep blood sugar levels stable.
Black chana for diabetics: Other benefits and how to include in diet
One serving of black Chickpeas contains 13 grams of dietary fiber, which contains both soluble and insoluble fiber. High fiber, protein and low GI index contribute to better blood sugar levels. According to the report, effective one cup of black chickpeas per day is sufficient to control blood sugar in just one week.
Apart from diabetes, this form of chickpeas will also manage your cholesterol levels. If you are a weight watcher then this is also the ideal food for you. Other health benefits include: Promotes hair growth, prevents hair graying, cardiovascular benefits and cancer among others.
Make chana chaat with boiled black chickpeas, fresh vegetables, lemon juice, pink Himalayan salt and coriander. This breakfast will keep you full longer and will definitely help you in balancing the sugar level.