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https://www.bluecircle.foundation/food/broad-beans
Broad beans
CARBS
7.6 grams
PROTEINS
7.6 grams
FATS
0.4 grams
Broad beans are advisable for a low-carb diabetes approach.
Quantity: 100 grams
Glycemic Index: 31
Glycemic Load: 4
Fiber: 5.4 grams
Key Nutrients: Folate, manganese, copper, phosphorus, iron, and magnesium
Health Impact: Broad beans have a low glycemic index and load, providing sustained energy without causing significant blood sugar spikes. The combination of protein and fiber helps in slowing down digestion and reducing the insulin response.
💉 Suggested Bolus
Consider incorporating broad beans in a balanced meal with non-starchy vegetables and healthy fats to optimize blood sugar control.
🍽️ Best Paired With (Veg)
- Grilled vegetables – Low in carbs and high in fiber, making them a great option for blood sugar control.
- Tofu stir-fry – Provides protein and healthy fats to balance out the carbs in broad beans.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Lean protein that can complement the fiber content in broad beans.
- Salmon fillet – Rich in omega-3 fatty acids and protein, offering a balanced meal with broad beans.
⏱ Blood Sugar Timeline
- 0–15 min: Broad beans have a low glycemic index, so they are unlikely to cause a rapid spike in blood sugar.
- 30–60 min: The fiber content in broad beans can help slow down the absorption of carbohydrates, leading to more stable blood sugar levels.
- 2–3 hr: Broad beans provide a good source of protein and fiber, which can help maintain steady blood sugar levels over time.
“Many in the low-carb diabetes community find that incorporating fiber-rich foods like broad beans can help manage blood sugar levels effectively. It's important to pair them with protein and healthy fats for optimal results.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Pair broad beans with a source of healthy fats to slow down digestion and minimize blood sugar spikes.
🤔 FAQs about Broad beans
Can I eat broad beans every day?
While broad beans can be a healthy addition to a low-carb diet, it's important to vary your food choices to ensure a balanced nutrient intake.
How can I make broad beans more flavorful?
Try seasoning broad beans with herbs and spices, or incorporating them into salads or soups for added taste.
