100 Grams Cooked Rajma — Diabetes Nutrition Facts

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/100gram-rajma

100gram rajma

CARBS

20g

PROTEINS

FATS

0.5g

Rajma (kidney beans) is a moderate carbohydrate food, not typically recommended in a strict low-carb diet for diabetes management.

Quantity: 100g

Glycemic Index: 29

Glycemic Load: 7

Fiber: 7.4g

Key Nutrients: Fiber, protein, iron, potassium

Health Impact: Rajma has a moderate glycemic load that can affect blood sugar levels, requiring careful portion control and monitoring.

💉 Suggested Bolus

Consider pre-bolusing or splitting the insulin dose if using insulin.

🍽️ Best Paired With (Veg)

Grilled tofu – Provides a high-protein, low-carb complement to balance the meal.
Stir-fried vegetables – Adds fiber and nutrients without significantly increasing carbohydrate load.
Avocado salad – Offers healthy fats and fiber, aiding in slower digestion and better blood sugar control.

🍽️ 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 health and glycemic control.
Beef steak – Provides a substantial amount of protein with virtually no carbs, stabilizing blood sugar levels.

🥄 Smart Substitutes

Chia seeds – Lower in carbs and high in fiber, helping to stabilize blood sugar levels.
Flaxseeds – Provides healthy fats and fiber without adding excess carbohydrates.
Hemp seeds – Rich in protein and healthy fats, offering a low-carb alternative with minimal impact on blood sugar.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as rajma is slow to digest.
30–60 min: Gradual increase in blood sugar due to the fiber and complex carbohydrates in rajma.
2–3 hr: Blood sugar begins to stabilize as the high fiber content moderates glucose absorption.

“Many in the low-carb diabetes community find that balancing carbohydrate intake with healthy fats and proteins not only helps in managing blood sugar levels but also aids in sustained energy and satiety throughout the day.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with a source of healthy fats and fiber to slow glucose absorption.

🤔 FAQs about 100gram rajma

Can rajma be part of a low-carb diet?

In moderation, rajma can be included in a low-carb diet, especially when paired with other low-carb foods to balance the meal.

How can I prevent blood sugar spikes when eating rajma?

Pair rajma with high-fiber vegetables and lean proteins to slow digestion and reduce the glycemic load.

Is rajma suitable for all types of diabetes?

Rajma can be suitable for people with type 2 diabetes when portion control and meal balance are practiced to manage carbohydrate intake.

Have a question about 100gram rajma or any other topic related to diabetes?

Schedule a free session with one of our trained peer supporters who live with diabetes.

Click here for Buddy Project Helpline

From the blog

Empowering the diabetes community with expert insights, support, and resources.