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https://www.bluecircle.foundation/food/black-bean
Black bean
CARBS
20g
PROTEINS
7g
FATS
0.5g
Black beans are a moderate carbohydrate food, not typically recommended in a strict low-carb diet but can be included in moderate amounts for their high fiber and nutrient content.
Quantity: 100g
Glycemic Index: 30
Glycemic Load: 7
Fiber: 8g
Key Nutrients: Fiber, protein, iron, magnesium
Health Impact: The fiber in black beans can help moderate blood sugar spikes by slowing carbohydrate digestion and absorption.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if using insulin.
🍽️ Best Paired With (Veg)
- Grilled Tofu – Provides a high-protein addition that helps balance the meal without adding extra carbs.
- Avocado Salad – Rich in healthy fats and fiber, helping to further moderate blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – Adds lean protein to the meal, aiding in satiety and blood sugar control.
- Baked Salmon – High in omega-3 fatty acids and protein, supporting overall health and glycemic control.
🥄 Smart Substitutes
- Chia Seeds – Lower in carbs and high in fiber, helping to stabilize blood sugar levels.
- Hemp Seeds – Provide a good balance of protein and healthy fats with minimal impact on blood sugar.
- Almonds – Offer healthy fats and fiber, reducing the overall glycemic index of meals.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as black beans are digested slowly due to their high fiber content.
- 30–60 min: Gradual increase in blood sugar, moderated by the fiber and protein in the beans.
- 2–3 hr: Blood sugar levels begin to stabilize as the slow digestion process continues.
“Many in the low-carb diabetes community find that incorporating high-fiber, low-carb options like black beans in moderation can help manage glucose levels effectively, especially when paired with lean proteins and healthy fats.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats and proteins to slow glucose absorption.
🤔 FAQs about Black bean
Can black beans fit into a low-carb diet?
Yes, in moderation. Black beans are higher in carbs than some other options but are also rich in fiber and protein, which can mitigate blood sugar spikes.
What are the best ways to prepare black beans for a diabetic diet?
Opt for cooking them with minimal high-carb additions, focusing on herbs, spices, and healthy fats for flavor.
Have a question about Black bean or any other topic related to diabetes?
Schedule a free session with one of our trained peer supporters who live with diabetes.
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