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1 cup of cooked canned baked bens
CARBS
37g
PROTEINS
12g
FATS
2g
Quantity: 1 cup
Glycemic Index: 48
Glycemic Load: 18
Fiber: 10g
Key Nutrients: Fiber, protein
Health Impact: The high carbohydrate content can lead to significant blood sugar spikes, requiring careful insulin management and potentially impacting long-term metabolic control.
💉 Suggested Bolus
Consider pre-bolusing or using a dual-wave bolus to manage the slower digestion of the fiber and protein.
🍽️ Best Paired With (Veg)
- Zucchini noodles with pesto – Low in carbohydrates and rich in healthy fats, supporting overall glycemic control.
- Eggplant lasagna – Uses slices of eggplant instead of pasta, cutting down on carbs and providing fiber.
🍽️ Best Paired With (Non Veg)
- Grilled salmon with asparagus – High in omega-3 fatty acids and low in carbs, promoting heart health and stable blood sugar levels.
- Beef stir-fry with broccoli – Provides protein and fiber, essential for blood sugar management without the carb load.
🥄 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 low-carb alternative with high fiber and protein, aiding in slower glucose absorption.
- Cauliflower rice – Significantly lower in carbs than baked beans, helping to reduce blood sugar spikes.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as low-carb foods digest slower.
- 30–60 min: Gradual increase if any, depending on accompanying foods.
- 2–3 hr: Stable blood sugar likely if meal remains low in carbohydrates.
— BCDF community member
🧠 Lowering Impact Tip
Opt for a smaller portion or choose beans with no added sugars and lower carbohydrate content.
🤔 FAQs about 1 cup of cooked canned baked bens
Can I eat baked beans on a low-carb diet?
Baked beans are typically high in carbs. Opt for lower-carb alternatives like cauliflower rice or leafy green salads.
How can I replace baked beans in my diet?
Consider substituting with legumes like black soybeans or vegetables like sautéed spinach, which are lower in carbs and high in nutrients.
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