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Board beans
CARBS
63.0g
PROTEINS
26.0g
FATS
2.0g
Quantity: 100g
Glycemic Index: 79
Glycemic Load: 30
Fiber: 25.0g
Key Nutrients: Fiber, protein, vitamins B1, B6, C, K, iron, copper, manganese, phosphorus
Health Impact: Broad beans have a high glycemic index and load, potentially causing significant blood sugar spikes in individuals with diabetes.
💉 Suggested Bolus
Consider a dual-wave or extended bolus if using an insulin pump to manage the delayed glucose response from the fiber content.
🍽️ Best Paired With (Veg)
- Avocado Salad – High in healthy fats and fiber, helping to slow carbohydrate absorption and stabilize blood sugar levels.
- Grilled Tofu – Low in carbohydrates and high in protein, supporting blood sugar control.
- Spinach and Mushroom Stir-Fry – Low in carbs and high in dietary fiber, aiding in blood sugar regulation.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – High in protein and low in carbs, helping to maintain stable blood glucose levels.
- Baked Salmon – Rich in omega-3 fatty acids and low in carbohydrates, beneficial for blood sugar control and heart health.
- Beef Stir-Fry with Vegetables – Provides a good balance of protein and fiber, minimizing blood sugar spikes.
🥄 Smart Substitutes
- Almonds – Lower in carbs and provide healthy fats that can help stabilize blood sugar levels.
- Walnuts – Rich in omega-3 fatty acids which can improve cardiovascular health without spiking glucose levels.
- Chia Seeds – High in fiber and omega-3s, helping to slow digestion and prevent blood sugar spikes.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as the body begins to digest the food.
- 30–60 min: Slight increase in blood sugar due to the fiber content slowing down the absorption of carbohydrates.
- 2–3 hr: Blood sugar levels begin to stabilize due to the high fiber content of the substitutes.
— BCDF community member
🧠 Lowering Impact Tip
Consume in moderation and pair with high-fiber, low-carb foods to slow glucose absorption.
🤔 FAQs about Board beans
Can eating low-carb snacks help manage diabetes?
Yes, low-carb snacks can help maintain stable blood glucose levels and prevent spikes, which is crucial for effective diabetes management.
Are beans a good choice for a low-carb diet?
While beans offer nutritional benefits, they are relatively high in carbohydrates. Opting for lower-carb alternatives like nuts or seeds might be more beneficial for blood sugar control.
How often should I monitor my blood sugar if I'm eating a low-carb diet?
Monitoring blood sugar is still important on a low-carb diet to understand how different foods and meals affect your glucose levels and to ensure they remain within a healthy range.
Download the Full Metabolic Intelligence Report (PDF)
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