100 Grams Raw — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/100gram-garbanzo-bean

100gram garbanzo bean

CARBS

27g

PROTEINS

FATS

Garbanzo beans, also known as chickpeas, contain a moderate amount of carbohydrates and may not be ideal for a strict low-carb diet, but they are rich in fiber and protein which can help in managing blood sugar levels.

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.

“Many in the low-carb diabetes community find that balancing carbohydrate intake with healthy fats and proteins not only aids in managing blood sugar levels but also enhances overall meal satisfaction.”
— 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.

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