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https://www.bluecircle.foundation/food/bean

bean

CARBS

20g

PROTEINS

FATS

0.5g

Beans are a moderate carbohydrate food, rich in fiber and protein, making them a suitable choice for diabetes management when portion-controlled.

Quantity: 100g

Glycemic Index: 30

Glycemic Load: 7

Fiber: 8g

Key Nutrients: Fiber, protein, iron, potassium

Health Impact: Beans have a low glycemic index and high fiber content, which can help in slowing glucose absorption and minimizing blood sugar spikes.

💉 Suggested Bolus

Consider pre-bolusing insulin 15-20 minutes before mealtime to match the slower digestion rate of beans.

🍽️ Best Paired With (Veg)

Grilled tofu – Provides a high-protein addition that can help balance the meal's macronutrient profile.
Almond flour-based bread – Offers a low-carb alternative to traditional bread, helping to keep overall carbohydrate intake lower.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – Adds lean protein to the meal, aiding in satiety and blood sugar control.
Fish like salmon – Rich in omega-3 fatty acids which can improve insulin sensitivity.

🥄 Smart Substitutes

Edamame – Lower in carbs and higher in protein, helping to stabilize blood sugar levels.
Black soybeans – Very low in carbohydrates and high in fiber, aiding in slower glucose absorption.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as beans are low in simple sugars and high in fiber.
30–60 min: Gradual increase in blood sugar due to complex carbohydrates and fiber content.
2–3 hr: Stabilization of blood sugar levels due to the high fiber content which slows digestion and glucose absorption.

“Many in the low-carb community find that incorporating beans in moderation within a balanced meal helps manage post-meal blood sugar spikes effectively.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with leafy greens and healthy fats, and consume in controlled portions.

🤔 FAQs about bean

Can beans fit into a low-carb diet for diabetes?

Yes, when eaten in moderation and paired with high-protein or high-fiber foods, beans can be part of a low-carb diet.

What are the best ways to prepare beans for a diabetic diet?

Opt for cooking methods that do not add extra carbs, such as boiling or steaming, and avoid pairing with high-carb foods like rice.

Have a question about bean or any other topic related to diabetes?

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