Per 100 Grams — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/3-green-gram

3 green gram

CARBS

63g

PROTEINS

24g

FATS

Green gram, also known as mung beans, is a legume that is higher in carbohydrates but also contains significant protein and fiber, which can moderate blood sugar spikes.

Quantity: 100g

Glycemic Index: 38

Glycemic Load: 18

Fiber: 16g

Key Nutrients: Protein, fiber, iron, potassium

Health Impact: The fiber and protein in green gram can help slow digestion and reduce the speed of glucose release into the bloodstream, potentially leading to more stable blood sugar levels post-meal.

💉 Suggested Bolus

Consider pre-bolusing insulin before meals to account for a slower digestion rate due to fiber content.

🍽️ Best Paired With (Veg)

Paneer – High in protein and fat, helps to slow glucose absorption and stabilize blood sugar levels.
Avocado – Rich in healthy fats and fiber, aids in maintaining a low glycemic load.
Almonds – Provide healthy fats, protein, and fiber, which can help in managing blood sugar spikes.

🍽️ Best Paired With (Non Veg)

Grilled Chicken – High in protein and virtually carb-free, supports stable blood glucose levels.
Salmon – Rich in omega-3 fatty acids and protein, beneficial for blood sugar control.
Eggs – Low in carbs and high in protein, helps to keep blood sugar levels steady.

🥄 Smart Substitutes

Chia Seeds – Higher in fiber and omega-3 fatty acids, which can help in managing blood sugar levels.
Hemp Seeds – Provide a good source of protein and healthy fats without significant carbohydrate content.
Flaxseeds – Rich in alpha-linolenic acid and fiber, helping to stabilize blood sugar levels.

⏱ Blood Sugar Timeline

0–15 min: Little to no impact on blood sugar as green gram is low in carbohydrates.
30–60 min: A gradual increase in blood sugar may occur, depending on individual metabolic response.
2–3 hr: Blood sugar levels should stabilize due to the fiber and protein content in green gram.

“Many in the low-carb diabetes community find that incorporating legumes like green gram, which are moderate in carbs and high in fiber, can be part of a balanced diet when portions are controlled and paired with high-protein or high-fat foods.”
— BCDF community member

🧠 Lowering Impact Tip

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

🤔 FAQs about 3 green gram

How can green gram be included in a low-carb diet?

Green gram can be included in small portions as part of a meal that also contains high protein or fat elements to balance the overall carbohydrate impact.

Is green gram suitable for all types of diabetes?

Yes, when eaten in moderation and paired with other low-carb foods, green gram can be suitable for managing type 1 and type 2 diabetes.

Can green gram cause blood sugar spikes?

Green gram has a relatively low glycemic index, especially when eaten whole and not processed into flour or noodles, making it less likely to cause significant blood sugar spikes.

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