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Black bean curry
CARBS
30g
PROTEINS
15g
FATS
5g
Quantity: 1 cup (approximately 240 ml)
Glycemic Index: 30
Glycemic Load: 9
Fiber: 7.5g
Key Nutrients: Fiber, protein, iron, potassium
Health Impact: The carbohydrate content can lead to moderate blood sugar spikes. The presence of fiber and protein helps moderate the insulin response and digestion time.
💉 Suggested Bolus
Consider a split or extended bolus to manage the slower digestion and absorption due to fiber content.
🍽️ Best Paired With (Veg)
- Grilled tofu – Adds protein to the meal without adding carbohydrates, supporting muscle health and satiety.
- Avocado slices – Provides healthy fats that can help slow the absorption of carbohydrates, leading to a more gradual rise in blood sugar.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – High in protein and low in fat, helping to add satiety and muscle-supporting nutrients without impacting blood sugar levels.
- Baked salmon – Rich in omega-3 fatty acids and protein, supporting cardiovascular health and blood sugar control.
🥄 Smart Substitutes
- Cauliflower rice – Reduces carbohydrate content and provides a similar texture and bulk to the meal without the blood sugar spike associated with rice.
- Shirataki noodles – Very low in carbohydrates and calories, helping to maintain stable glucose levels while adding volume to the dish.
⏱ Blood Sugar Timeline
- 0–15 min: No significant change expected as the digestion of beans is slow, providing a gradual release of glucose.
- 30–60 min: A moderate increase in blood sugar could occur, depending on individual insulin sensitivity and the total carbohydrate content of the meal.
- 2–3 hr: Blood sugar levels should begin to stabilize as the high fiber content in beans can help to moderate glucose absorption.
— BCDF community member
🧠 Lowering Impact Tip
Consume smaller portions or pair with a source of healthy fats and fiber to slow glucose absorption.
🤔 FAQs about Black bean curry
Can I eat black bean curry if I am trying to manage my diabetes?
Yes, black beans are a good option as they are high in fiber and protein, but portion control is crucial to avoid excessive carbohydrate intake.
What are the best spices to use in black bean curry to aid in blood sugar control?
Spices like turmeric, cinnamon, and cumin are not only flavorful but also have anti-inflammatory properties and may help improve insulin sensitivity.
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