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1 cup of cooked baked beans
CARBS
27g
PROTEINS
5g
FATS
0.5g
Quantity: 1 cup
Glycemic Index: 48
Glycemic Load: 13
Fiber: 5g
Key Nutrients: Fiber, protein
Health Impact: High in carbohydrates, which can cause significant blood sugar spikes and require careful insulin management.
💉 Suggested Bolus
Pre-bolusing or using a dual-wave bolus may help manage the slower digestion and delayed glucose response.
🍽️ Best Paired With (Veg)
- Zucchini noodles with pesto – Low in carbohydrates and high in nutrients, helping to complement the meal without adding excessive carbs.
- Roasted Brussels sprouts – Provides fiber and nutrients with minimal impact on blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Grilled salmon – Rich in omega-3 fatty acids and protein, helps to slow digestion and potential glucose spikes.
- Beef steak – High in protein and virtually carb-free, supporting stable blood glucose levels.
🥄 Smart Substitutes
- Grilled chicken salad – Provides high protein with minimal carbs, helping to stabilize blood sugar levels.
- Stir-fried tofu with mixed vegetables – Offers a high-fiber, low-carb alternative that can help in managing glucose spikes.
- Cauliflower rice – A low-carb substitute that mimics the texture of rice with significantly fewer carbs.
⏱ Blood Sugar Timeline
- 0–15 min: Little to no impact on blood sugar as the body begins to digest the food.
- 30–60 min: Blood sugar levels may begin to rise depending on the individual's sensitivity to carbs in the beans.
- 2–3 hr: Blood sugar levels may peak and then start to stabilize as insulin responds to the glucose in the bloodstream.
— BCDF community member
🧠 Lowering Impact Tip
Consider reducing the portion size or substituting with a lower-carb legume option like black soybeans.
🤔 FAQs about 1 cup of cooked baked beans
Can I eat baked beans on a low-carb diet?
Baked beans are higher in carbohydrates. Consider lower-carb alternatives like those listed in the substitutes section.
How can I prevent blood sugar spikes after meals?
Incorporate more fiber and protein into your meals, and monitor portion sizes of carbohydrate-rich foods.
Are there vegetarian protein options that are low in carbs?
Yes, options like tofu, tempeh, and certain legumes can be good choices, though portion control is necessary for some legumes.
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