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

Bean burrito

CARBS

35g

PROTEINS

13g

FATS

A bean burrito consists of a flour tortilla filled with beans and potentially other ingredients like cheese and vegetables. From a low-carb diabetes standpoint, this food is not advisable due to its high carbohydrate content primarily from the tortilla and beans.

Quantity: 1 medium (190g)

Glycemic Index: Medium

Glycemic Load: 20

Fiber: 6g

Key Nutrients: Fiber, protein

Health Impact: The high carbohydrate content can lead to significant blood sugar spikes, especially due to the fast digestion of the flour tortilla. The fiber in beans may moderate the response slightly, but overall, the impact on blood sugar can be considerable.

💉 Suggested Bolus

Consider pre-bolusing insulin 15-20 minutes before consumption to better match the insulin action with the peak blood glucose rise.

🍽️ Best Paired With (Veg)

Grilled zucchini slices – Adds fiber and nutrients without significant carbs, supporting overall metabolic health.
Avocado salad – Provides healthy fats that help to slow digestion and reduce blood sugar spikes.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Adds high-quality protein that helps to stabilize blood sugar levels.
Pan-seared salmon – Rich in omega-3 fatty acids which can improve insulin sensitivity.

🥄 Smart Substitutes

Lettuce-wrapped taco – Reduces carb intake by replacing the tortilla with lettuce, helping to minimize blood glucose spikes.
Cauliflower rice burrito bowl – Offers a lower carb alternative to traditional rice, aiding in better blood sugar control.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the digestion of proteins and fats begins.
30–60 min: Slower rise in blood sugar if beans are the primary carb source, due to their fiber content.
2–3 hr: More stable blood sugar levels, avoiding the sharp spikes associated with higher carb meals.

“Many in the low-carb community find that focusing on whole, unprocessed foods not only helps manage blood sugar levels but also improves overall well-being.”
— BCDF community member

🧠 Lowering Impact Tip

Replace the flour tortilla with a low-carb alternative such as a lettuce wrap and increase the proportion of non-starchy vegetables and lean protein in the filling.

🤔 FAQs about Bean burrito

Can I eat bean burritos if I am on a strict low-carb diet?

Bean burritos can be modified for a low-carb diet by substituting high-carb components like tortillas with low-carb alternatives such as lettuce wraps.

How do beans affect blood sugar?

Beans contain carbs, but they are also high in fiber which can help to moderate blood sugar levels compared to other carb sources.

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