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https://www.bluecircle.foundation/food/bengan
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Bengan
CARBS
9g
PROTEINS
1g
FATS
0.2g
Bengan, or eggplant, is a low-carbohydrate vegetable suitable for a diabetes management diet.
Quantity: 100g
Glycemic Index: 15
Glycemic Load: 1
Fiber: 3g
Key Nutrients: Fiber, antioxidants
Health Impact: Low in carbs and has a minimal impact on blood sugar levels, suitable for managing diabetes.
💉 Suggested Bolus
If insulin is used, consider a smaller bolus due to the low glycemic load.
🍽️ Best Paired With (Veg)
- Paneer – High in protein and fat, helps to balance the meal and slow glucose absorption.
- Spinach – Rich in fiber and nutrients, adds bulk and nutritional value with minimal impact on blood sugar.
🍽️ Best Paired With (Non Veg)
- Chicken – Provides high-quality protein and helps maintain satiety without affecting blood sugar levels.
- Fish – Rich in omega-3 fatty acids and protein, supports overall health and blood sugar control.
🥄 Smart Substitutes
- Cauliflower – Lower in carbs and can be used in many dishes as a substitute for grains and legumes.
- Zucchini – Low in carbohydrates and can be spiralized to make noodles as a pasta substitute.
⏱ Blood Sugar Timeline
- 0–15 min: No significant impact on blood sugar as bengan (eggplant) is low in carbohydrates.
- 30–60 min: Minimal impact on blood sugar, making it suitable for blood glucose management.
- 2–3 hr: Stable blood sugar levels due to the low carb content and high fiber in bengan.
“Many in the low-carb diabetes community find that incorporating high-fiber, low-carb vegetables like bengan helps in maintaining better glycemic control and reducing the need for medication adjustments.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber or protein-rich foods to slow glucose absorption.
🤔 FAQs about Bengan
Can bengan be a part of a keto diet?
Yes, bengan is low in carbs and fits well within a ketogenic dietary framework, especially when paired with high-fat ingredients.
How does bengan affect blood sugar levels?
Bengan has a very low glycemic index and minimal impact on blood sugar levels, making it an excellent choice for people managing diabetes.
Support Blue Circle Diabetes Foundation
Help us continue community-led diabetes support and education.
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