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1 cup of Boiled Kidney beans
CARBS
40 grams
PROTEINS
15 grams
FATS
0.5 grams
Quantity: 177 grams
Glycemic Index: 24
Glycemic Load: 7
Fiber: 13 grams
Key Nutrients: Fiber, protein, iron, potassium
Health Impact: High carb content can lead to significant blood sugar spikes, requiring careful insulin management and potentially prolonging digestion time.
💉 Suggested Bolus
Consider pre-bolusing or using a dual-wave bolus to manage the slower digestion and absorption rate.
🍽️ Best Paired With (Veg)
- Grilled Tofu – Provides a high-protein addition with minimal carbs, supporting overall blood sugar control.
- Avocado Salad – Rich in healthy fats and fiber, helps to slow glucose absorption and maintain satiety.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – High in protein, helps to balance the meal's macronutrient profile and reduce overall glycemic load.
- Baked Salmon – Provides omega-3 fatty acids and protein, beneficial for heart health and glycemic control.
🥄 Smart Substitutes
- Cauliflower Rice – Significantly lower in carbs, helps in reducing blood sugar spikes.
- Chopped Zucchini – Low in carbohydrates and provides a similar texture.
- Shirataki Noodles – Very low in carbs and calories, suitable for blood sugar management.
⏱ Blood Sugar Timeline
- 0–15 min: No significant change expected as kidney beans are slow to digest.
- 30–60 min: Moderate increase in blood sugar due to the carbs in beans, though fiber moderates the rise.
- 2–3 hr: Blood sugar begins to stabilize due to the high fiber content slowing digestion and glucose absorption.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and healthy fats to slow glucose absorption.
🤔 FAQs about 1 cup of Boiled Kidney beans
Can I eat kidney beans on a low-carb diet?
Kidney beans can be included in small portions. Consider substituting with lower-carb alternatives like cauliflower rice for better blood sugar management.
How do kidney beans affect blood sugar?
Kidney beans have a moderate impact on blood sugar due to their carbohydrate content but are also high in fiber, which can help moderate blood sugar spikes.
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