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Ceci beans
CARBS
27g
PROTEINS
9g
FATS
3g
Quantity: 100g
Glycemic Index: 28
Glycemic Load: 8
Fiber: 8g
Key Nutrients: Fiber, protein, iron, folate
Health Impact: Ceci beans have a low glycemic index but a moderate carbohydrate content, which can affect blood sugar levels. The high fiber content can help moderate blood sugar response.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if using insulin.
🍽️ Best Paired With (Veg)
- Spinach Salad – Adding leafy greens can increase fiber intake and provide essential nutrients without adding extra carbs.
- Grilled Zucchini – Low in carbs and can help fill you up, reducing the overall glycemic load of the meal.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – Provides high-quality protein that helps moderate blood sugar levels and enhances satiety.
- Baked Salmon – Rich in omega-3 fatty acids and protein, supporting cardiovascular health and blood sugar stability.
🥄 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 are beneficial for heart health, with minimal impact on blood sugar.
- Pumpkin Seeds – Offer a good source of magnesium, which can aid in blood sugar control and are lower in carbohydrates.
⏱ Blood Sugar Timeline
- 0–15 min: No significant change expected as ceci beans have a low glycemic index.
- 30–60 min: A gradual increase in blood sugar may occur, depending on individual insulin sensitivity and portion size.
- 2–3 hr: Blood sugar levels should begin to stabilize due to the fiber content in ceci beans, which slows digestion and glucose absorption.
— BCDF community member
🧠 Lowering Impact Tip
Combine with leafy greens and healthy fats like olive oil to slow glucose absorption.
🤔 FAQs about Ceci beans
Can I eat ceci beans on a low-carb diet?
Yes, in moderation. Ceci beans are relatively low in carbs compared to other legumes and are high in fiber, which can help manage blood sugar levels.
How can I incorporate ceci beans into a low-carb diet without spiking my blood sugar?
Pair ceci beans with high-fiber vegetables and lean proteins to balance the meal and minimize blood sugar spikes.
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