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100gram garbanzo bean
CARBS
27g
PROTEINS
9g
FATS
3g
Quantity: 100g
Glycemic Index: 28
Glycemic Load: 8
Fiber: 8g
Key Nutrients: Fiber, protein, iron, folate
Health Impact: The fiber and protein in garbanzo beans can help moderate blood sugar levels and insulin response, though the carb content may require careful portion control.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if using insulin.
🍽️ Best Paired With (Veg)
- Avocado salad – High in healthy fats and fiber, helping to further moderate blood sugar spikes.
- Grilled tofu – Provides a high-protein, low-carb option that complements the fiber in garbanzo beans.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Adds lean protein to the meal, aiding in satiety and blood sugar control.
- Baked salmon – Rich in omega-3 fatty acids and protein, supporting overall health and glycemic control.
🥄 Smart Substitutes
- Almonds – Lower in carbs and provide healthy fats that can help stabilize blood sugar levels.
- Cauliflower florets – Significantly lower in carbohydrates and can be seasoned to enhance flavor.
- Zucchini slices – Low in carbs and can be used as a base for various toppings.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as garbanzo beans are absorbed slowly due to their fiber content.
- 30–60 min: Moderate increase in blood sugar, depending on individual metabolic response.
- 2–3 hr: Blood sugar begins to stabilize as the high fiber content helps to moderate glucose absorption.
— BCDF community member
🧠 Lowering Impact Tip
Combine with leafy greens and healthy fats to slow glucose absorption.
🤔 FAQs about 100gram garbanzo bean
Can garbanzo beans be part of a low-carb diet?
In moderation, garbanzo beans can be included due to their fiber content, but portion control is key to maintaining a low-carb regimen.
What are the best ways to prepare garbanzo beans for a diabetic diet?
Opt for cooking them with minimal high-carb additions, using spices and herbs for flavoring instead of sauces high in sugar.
Download the Full Metabolic Intelligence Report (PDF)
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