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https://www.bluecircle.foundation/food/beans
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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.
Download the Full Metabolic Intelligence Report (PDF)
Get the complete blood sugar strategy, portion guidance, CGM rise model, and insulin execution plan in a clean, printable format.
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