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https://www.bluecircle.foundation/food/1-cup-raw-kidney-beans
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1 cup raw kidney beans
CARBS
60g
PROTEINS
15g
FATS
1g
Kidney beans are high in carbohydrates and may not be ideal for a strict low-carb diet aimed at managing diabetes.
Quantity: 1 cup
Glycemic Index: 24
Glycemic Load: 7
Fiber: 25g
Key Nutrients: Fiber, protein, iron, potassium
Health Impact: High carb content can lead to significant blood sugar spikes, requiring careful management of portion size and meal timing.
💉 Suggested Bolus
Pre-bolus insulin 15-20 minutes before consumption to match the slower digestion rate of beans.
🍽️ Best Paired With (Veg)
- Grilled tofu – High in protein and low in carbs, complementing the fiber in kidney beans without adding extra carbs.
- Stir-fried vegetables – Adds fiber and nutrients with minimal carbs, aiding in overall glycemic control.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Provides a high-protein, low-carb addition that helps balance the meal's glycemic load.
- Baked salmon – Rich in omega-3 fatty acids and protein, supporting heart health and blood sugar stability.
🥄 Smart Substitutes
- Black soybeans – Lower in carbs and high in protein, helping to manage blood sugar levels.
- Edamame – Offers a similar texture with significantly fewer carbs and may help in reducing blood sugar spikes.
- Chopped almonds – Provide a crunchy texture with healthy fats and minimal impact on blood sugar.
⏱ Blood Sugar Timeline
- 0–15 min: No significant change expected as kidney beans are slow to digest.
- 30–60 min: Gradual increase in blood sugar due to fiber and protein content slowing down the absorption of carbs.
- 2–3 hr: Blood sugar levels begin to stabilize due to the high fiber content in kidney beans.
“Many in the low-carb diabetes community find that focusing on whole, unprocessed foods and incorporating plenty of fiber and protein can significantly aid in managing blood sugar levels effectively.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and consume in smaller portions.
🤔 FAQs about 1 cup raw kidney beans
Can I eat kidney beans on a low-carb diet?
Kidney beans can be included in moderation due to their higher carb content, but portion control is key.
What are the best low-carb alternatives to beans?
Consider black soybeans or edamame as they are much lower in carbohydrates and still provide similar nutritional benefits.
Support Blue Circle Diabetes Foundation
Help us continue community-led diabetes support and education.
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