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Black eyed beans
CARBS
27.2g
PROTEINS
13.2g
FATS
0.9g
Quantity: 100g
Glycemic Index: 33
Glycemic Load: 10
Fiber: 6.4g
Key Nutrients: Fiber, protein, iron, potassium
Health Impact: The fiber content helps moderate blood sugar spikes by slowing digestion and absorption of carbohydrates.
💉 Suggested Bolus
Consider pre-bolusing insulin 15-20 minutes before mealtime to match the slower digestion rate of legumes.
🍽️ Best Paired With (Veg)
- Grilled tofu – Provides a high-protein addition that can help balance the meal without adding extra carbs.
- Avocado salad – Rich in healthy fats and fiber, avocados can help slow carbohydrate absorption and improve satiety.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Adds lean protein to the meal, aiding in satiety and minimal impact on blood sugar levels.
- Baked salmon – Offers omega-3 fatty acids and protein, supporting overall health and blood sugar control.
🥄 Smart Substitutes
- Cauliflower rice – Offers a lower carb alternative with a similar texture, helping to reduce blood sugar spikes.
- Chopped zucchini – Provides a low-carb, high-fiber substitute that can help stabilize blood glucose levels.
- Shirataki noodles – Very low in carbohydrates and calories, aiding in better blood sugar management.
⏱ Blood Sugar Timeline
- 0–15 min: No significant change expected as beans are slow to digest.
- 30–60 min: Gradual increase in blood sugar due to fiber and protein content moderating absorption.
- 2–3 hr: Blood sugar begins to stabilize as the high fiber content slows digestion and glucose release.
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats and protein to slow glucose absorption.
🤔 FAQs about Black eyed beans
Can black eyed beans be part of a low-carb diet?
Yes, in moderation. They are higher in carbs than some other options but their high fiber content can help manage blood sugar levels.
What is the best way to prepare black eyed beans for a diabetic diet?
Cooking them with plenty of non-starchy vegetables and lean proteins can make them suitable for a low-carb diet by balancing the meal.
Download the Full Metabolic Intelligence Report (PDF)
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