Download the Full Metabolic Intelligence Report (PDF)
100gram rajma
CARBS
20g
PROTEINS
9g
FATS
0.5g
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.
— 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.
Download the Full Metabolic Intelligence Report (PDF)
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