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https://www.bluecircle.foundation/food/black-beans
Black beans
CARBS
20g
PROTEINS
8g
FATS
0.5g
Black beans are moderately high in carbohydrates but also contain beneficial fiber and protein, making them a cautious choice for individuals managing diabetes with a low-carb diet.
Quantity: 100g
Glycemic Index: 30
Glycemic Load: 7
Fiber: 7.5g
Key Nutrients: Fiber, protein, iron, magnesium
Health Impact: Black beans have a moderate carbohydrate content which can affect blood sugar levels. Their high fiber and protein content can help moderate blood sugar spikes and provide a slower, more stable insulin response.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if consuming a larger portion of black beans.
🍽️ Best Paired With (Veg)
- Grilled tofu – Provides a high-protein addition with minimal carbs, supporting stable blood glucose levels.
- Avocado salad – Rich in healthy fats and fiber, helps to slow carbohydrate absorption and minimize spikes.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – High in protein and virtually carb-free, aids in maintaining stable blood sugar levels.
- Baked salmon – Provides omega-3 fatty acids and protein, beneficial for overall metabolic health.
🥄 Smart Substitutes
- Cauliflower rice – Significantly lower in carbs, helps in reducing blood sugar spikes.
- Shirataki noodles – Very low in carbohydrates and calories, aiding in better glucose control.
- Chopped zucchini – Lower carb content and provides a similar texture when cooked.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as beans are slow to digest.
- 30–60 min: Gradual increase in blood sugar due to fiber and protein content slowing down the absorption of carbs.
- 2–3 hr: Blood sugar begins to stabilize as the high fiber content helps to moderate glucose levels.
“Many in the low-carb community find that incorporating high-fiber, low-carb options like black beans in moderation can be part of a balanced approach to managing diabetes.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats and lean protein, and consume in smaller portions.
🤔 FAQs about Black beans
Can black beans fit into a low-carb diet?
Yes, in moderation. Black beans are higher in carbs but their high fiber content can help manage blood sugar levels effectively.
What are the best ways to prepare black beans for a diabetic diet?
Opt for cooking them with plenty of non-starchy vegetables and lean proteins to balance the meal.
