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1 cup raw black lobiya
CARBS
35g
PROTEINS
15g
FATS
1g
Quantity: 172g
Glycemic Index: 50
Glycemic Load: 17
Fiber: 11g
Key Nutrients: Fiber, protein, iron, potassium
Health Impact: The fiber and protein in black lobiya can help moderate blood sugar spikes, but the carbohydrate content may still require careful portion control.
💉 Suggested Bolus
Consider pre-bolusing insulin or adjusting basal rates if on a pump to manage the anticipated rise in blood sugar.
🍽️ Best Paired With (Veg)
- Grilled Tofu – Provides a high-protein addition with very low carbs, complementing the fiber in lobiya.
- Avocado Salad – Offers healthy fats and fiber, aiding in slower digestion and blood sugar control.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – Lean protein source that helps moderate blood sugar levels without adding carbs.
- Baked Salmon – Rich in omega-3 fatty acids and protein, supporting overall metabolic health.
🥄 Smart Substitutes
- Chia Seeds – Lower in carbs and high in fiber, helping to stabilize blood sugar levels.
- Hemp Seeds – Provide protein and healthy fats with minimal impact on blood glucose.
- Almonds – Rich in healthy fats and protein, they help in reducing blood sugar spikes.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as lobiya is absorbed slowly due to its fiber content.
- 30–60 min: Gradual increase in blood sugar, moderated by fiber and protein in the lobiya.
- 2–3 hr: Blood sugar levels begin to stabilize as the fiber and protein mitigate rapid spikes.
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats and leafy greens to slow glucose absorption.
🤔 FAQs about 1 cup raw black lobiya
Can I eat lobiya regularly as part of a low-carb diet?
Yes, in moderation. Lobiya is higher in carbs than some other options but is also rich in fiber and protein, which can help manage blood sugar levels.
What should I avoid combining with lobiya?
Avoid high-carb sides like rice or bread. Opt for greens, lean proteins, or healthy fats instead.
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