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https://www.bluecircle.foundation/food/beans
Beans
CARBS
14g
PROTEINS
6g
FATS
0.5g
Beans are advisable for a low-carb diabetes approach.
Quantity: 100g
Glycemic Index: 30
Glycemic Load: 5
Fiber: 7g
Key Nutrients: Folate, iron, magnesium, potassium
Health Impact: Beans have a low glycemic index and load, providing sustained energy without causing rapid blood sugar spikes. The fiber content helps in slowing down digestion and reducing the insulin response.
💉 Suggested Bolus
Consider pre-soaking beans before cooking and incorporating them into balanced meals to minimize blood sugar spikes.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar due to fiber content
- 30–60 min: Gradual rise in blood sugar levels
- 2–3 hr: Blood sugar levels stabilize due to slow digestion
“Incorporating beans into a low-carb diet can provide a good source of protein and fiber, helping to manage blood sugar levels more effectively.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Pair beans with non-starchy vegetables and lean protein to lower the impact on blood sugar.
