Food & Diabetes Search
Search any food to understand its impact on your blood sugar — see carbs, protein, fat, fiber, glycemic index, and more.
https://www.bluecircle.foundation/food/1-cup-raw-black-eyed-beans
Support Blue Circle Diabetes Foundation
Help us continue community-led diabetes support and education.
1 cup raw black eyed beans
CARBS
60g
PROTEINS
13g
FATS
0.9g
Black eyed beans are high in carbohydrates and may not be ideal for a strict low-carb diet for diabetes management.
Quantity: 1 cup
Glycemic Index: 50
Glycemic Load: 23
Fiber: 11g
Key Nutrients: Fiber, protein, iron, potassium
Health Impact: May cause moderate blood sugar spikes due to high carb content. Slow digestion due to fiber.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose.
🍽️ Best Paired With (Veg)
- Grilled tofu – Provides a high-protein, low-carb option that complements the fiber in beans.
- Avocado salad – Offers healthy fats and fiber, aiding in slower digestion and glucose absorption.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Lean protein helps moderate blood sugar spikes and increases satiety.
- Baked salmon – Rich in omega-3 fatty acids and protein, supporting overall blood sugar control.
🥄 Smart Substitutes
- Chopped almonds – Lower in carbs and provide healthy fats that help in slowing down glucose absorption.
- Flaxseeds – High in fiber and omega-3 fatty acids, contributing to a lower glycemic index.
- Chia seeds – Rich in fiber and protein, helping to stabilize blood sugar levels.
⏱ Blood Sugar Timeline
- 0–15 min: No significant change expected as beans are slow to digest.
- 30–60 min: Gradual increase in blood sugar due to fiber and protein content.
- 2–3 hr: Blood sugar levels begin to stabilize due to the slow digestion and absorption.
“Many in the low-carb community find that balancing bean intake with healthy fats and proteins can mitigate blood sugar spikes effectively.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and healthy fats to slow glucose absorption.
🤔 FAQs about 1 cup raw black eyed beans
Can I eat black eyed beans on a low-carb diet?
In moderation, paired with high-protein and high-fiber foods to balance the meal.
How can I prevent blood sugar spikes when eating beans?
Combine with lean proteins and healthy fats to slow carbohydrate absorption and digestion.
Support Blue Circle Diabetes Foundation
Help us continue community-led diabetes support and education.
From the blog
Empowering the diabetes community with expert insights, support, and resources.