Download the Full Metabolic Intelligence Report (PDF)
Black eye bean
CARBS
27.2g
PROTEINS
13.2g
FATS
0.6g
Quantity: 100g
Glycemic Index: 33
Glycemic Load: 10
Fiber: 10.6g
Key Nutrients: Fiber, protein, iron, potassium
Health Impact: The moderate carb content can lead to blood sugar spikes, though the high fiber content may help moderate insulin response and digestion.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose to manage the slower digestion and absorption rate.
🍽️ Best Paired With (Veg)
- Spinach Salad – Low in carbs and high in fiber, adding bulk and nutrients without spiking blood sugar.
- Grilled Zucchini – Provides a low-carb, high-fiber addition that complements the beans without adding significant carbs.
- Avocado – Rich in healthy fats that can help slow the absorption of carbohydrates, moderating blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – High in protein and low in carbs, supporting muscle maintenance and stable blood glucose levels.
- Baked Salmon – Rich in omega-3 fatty acids, which can improve insulin sensitivity and reduce inflammation.
- Beef Steak – Provides a substantial protein source that helps to slow carbohydrate absorption and stabilize blood sugar.
🥄 Smart Substitutes
- Chia Seeds – Lower in carbs and high in fiber, helping to stabilize blood sugar levels.
- Hemp Seeds – Provide a good balance of omega-3 and omega-6 fatty acids, which can help reduce inflammation.
- Flaxseeds – High in fiber and omega-3 fatty acids, aiding in blood sugar control and heart health.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as beans are digested slowly.
- 30–60 min: Gradual increase in blood sugar due to fiber and protein content.
- 2–3 hr: Blood sugar levels begin to stabilize due to the slow digestion and absorption.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and healthy fats to slow glucose absorption.
🤔 FAQs about Black eye bean
Can black eye beans be part of a low-carb diet?
Yes, when eaten in moderation and paired with other low-carb foods, black eye beans can be part of a balanced low-carb diet.
How do black eye beans affect blood sugar compared to other beans?
Black eye beans have a relatively lower glycemic index compared to other beans, which may result in a slower rise in blood sugar levels.
Are there any specific cooking methods for black eye beans that are better for blood sugar control?
Cooking black eye beans with healthy fats or combining them with acidic foods like vinegar can help lower their glycemic impact.
Download the Full Metabolic Intelligence Report (PDF)
From the blog
Empowering the diabetes community with expert insights, support, and resources.