Download the Full Metabolic Intelligence Report (PDF)
black soybeans
CARBS
16g
PROTEINS
11g
FATS
6g
Quantity: 100g
Glycemic Index: 15
Glycemic Load: 2
Fiber: 7g
Key Nutrients: Fiber, protein, iron, potassium
Health Impact: Due to their low glycemic index and high fiber content, black soybeans have a minimal impact on blood sugar levels and can help in maintaining a stable glycemic control.
💉 Suggested Bolus
Consider a smaller insulin bolus due to the low glycemic load, and monitor blood glucose post-consumption to adjust future doses.
🍽️ Best Paired With (Veg)
- Grilled Tofu – High in protein and low in carbs, complements the fiber in black soybeans for a balanced meal.
- Almond Flour Pancakes – Low in carbs and high in fats, providing a satiating meal with minimal impact on blood sugar.
- Avocado Salad – Rich in healthy fats and fiber, helps to slow digestion and stabilize blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – Lean protein source that helps to maintain muscle mass and stabilize blood sugar levels.
- Baked Salmon – Rich in omega-3 fatty acids and protein, supporting cardiovascular health and blood sugar control.
- Beef Stir-Fry – Provides high-quality protein and can be made with low-carb vegetables for a nutritious, balanced meal.
🥄 Smart Substitutes
- Edamame – Lower in carbs and rich in protein, helping to stabilize blood sugar levels.
- Chickpeas – Although slightly higher in carbs, they are high in fiber and protein, which can help in blood sugar management.
- Lentils – Provide a good balance of protein and fiber while being relatively low in net carbs.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar due to low glycemic index.
- 30–60 min: Slow, gradual increase in blood sugar, if any, due to high fiber content.
- 2–3 hr: Stable blood sugar levels, with no significant spikes expected.
— BCDF community member
🧠 Lowering Impact Tip
Consume in moderation with a source of healthy fats and protein to further stabilize blood sugar levels.
🤔 FAQs about black soybeans
Are black soybeans keto-friendly?
Yes, black soybeans are considered keto-friendly due to their high fiber content and low net carb count.
Can black soybeans replace other beans in recipes?
Absolutely, black soybeans can be used as a low-carb substitute for higher carb beans like black beans or kidney beans in most recipes.
How do black soybeans affect blood sugar compared to other legumes?
Black soybeans typically have a lower impact on blood sugar than other legumes due to their higher fiber and lower net carb content.
Download the Full Metabolic Intelligence Report (PDF)
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