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https://www.bluecircle.foundation/food/100gram-soy-bean
100gram soy bean
CARBS
11g
PROTEINS
36g
FATS
20g
Soybeans are a moderate-carb option suitable for a diabetes diet when consumed in controlled portions.
Quantity: 100g
Glycemic Index: 15
Glycemic Load: 1.65
Fiber: 9g
Key Nutrients: Protein, fats, iron, calcium
Health Impact: Low glycemic index and moderate carb content contribute to minimal blood sugar spikes.
💉 Suggested Bolus
Consider pre-bolusing if using insulin, due to moderate carb content.
🍽️ Best Paired With (Veg)
- Spinach Salad – High in fiber and nutrients, complementing the protein in soybeans without adding carbs.
- Grilled Tofu – Provides additional protein and is low in carbs, supporting stable blood glucose levels.
🍽️ 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, which can improve insulin sensitivity and reduce inflammation.
🥄 Smart Substitutes
- Almonds – Lower in carbs and higher in healthy fats, helping to stabilize blood sugar levels.
- Chia Seeds – Provide omega-3 fatty acids and fiber, aiding in blood sugar control and satiety.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as soybeans are low in carbohydrates and high in protein and fiber.
- 30–60 min: Slight increase in blood sugar due to slow digestion of complex carbs and proteins.
- 2–3 hr: Blood sugar levels stabilize due to the high fiber content, which slows glucose absorption.
“Many in the low-carb diabetes community find that incorporating soybeans into their diet helps manage hunger while keeping blood sugar levels stable, especially when combined with other protein-rich foods.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and healthy fats to slow glucose absorption.
🤔 FAQs about 100gram soy bean
Can eating soybeans help manage diabetes?
Yes, soybeans are low in carbohydrates and high in protein and fiber, which can help manage blood sugar levels effectively.
Are soybeans suitable for a keto diet?
Soybeans can be included in a keto diet in moderation due to their lower net carb content and high protein.
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