Per 100 Grams — Diabetes Nutrition Facts

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

bean sprout

CARBS

5.94 g

PROTEINS

3.04 g

FATS

0.18 g

Bean sprouts are a low-carbohydrate food suitable for managing diabetes, as they have minimal impact on blood sugar levels.

Quantity: 100 g

Glycemic Index: 25

Glycemic Load: 1.5

Fiber: 1.8 g

Key Nutrients: Vitamin C, Vitamin K, Folate

Health Impact: Bean sprouts have a low glycemic index and load, promoting a minimal insulin response and slow digestion, which helps in managing blood sugar levels effectively.

💉 Suggested Bolus

Consider a smaller insulin bolus due to the low glycemic load, and monitor blood sugar post-consumption to adjust future doses.

🍽️ Best Paired With (Veg)

Tofu – High in protein and low in carbohydrates, helping to stabilize blood sugar levels when paired with bean sprouts.
Tempeh – Offers a fermented, protein-rich option that complements the lightness of bean sprouts while aiding in digestion and blood sugar control.
Avocado – Provides healthy fats that can help slow carbohydrate absorption, promoting a more gradual rise in blood sugar.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Lean protein source that helps maintain muscle mass and stabilize blood sugar levels when combined with low-carb vegetables like bean sprouts.
Salmon – Rich in omega-3 fatty acids, which can improve insulin sensitivity and pair well with the light, crunchy texture of bean sprouts.
Beef strips – Provides a high-protein, low-carb complement to bean sprouts, ideal for stir-fries and ensuring stable glucose levels.

🥄 Smart Substitutes

Alfalfa sprouts – Similar in texture and flavor but with slightly higher nutrient content, particularly in vitamins K and C.
Spinach – Offers a higher iron content and can be used similarly in salads and stir-fries for a nutrient boost.
Kale – Provides more dietary fiber and antioxidants, supporting overall health and stable blood glucose levels.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact on blood sugar due to low carbohydrate content.
30–60 min: Stable blood sugar levels as bean sprouts are low in carbs and high in fiber.
2–3 hr: Continued stable blood sugar, with no significant spikes or drops expected.

“Many in the low-carb diabetes community find that incorporating fresh, non-starchy vegetables like bean sprouts into meals helps manage post-meal blood sugar spikes effectively.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with healthy fats and proteins to further stabilize blood sugar levels.

🤔 FAQs about bean sprout

Can bean sprouts be eaten raw by people with diabetes?

Yes, bean sprouts can be eaten raw. They are low in carbohydrates and high in fiber, making them a good choice for managing blood sugar levels.

Are there any particular cooking methods for bean sprouts that are better for blood sugar control?

Steaming or lightly sautéing bean sprouts preserves their nutrients and keeps their glycemic load low, beneficial for blood sugar control.

How often can I include bean sprouts in my diet if I have diabetes?

Bean sprouts can be included regularly in a diabetic diet due to their low carbohydrate content and positive effects on blood sugar levels.

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