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cluster beans, 100gms
CARBS
3.8g
PROTEINS
3.1g
FATS
0.1g
Quantity: 100g
Glycemic Index: Low
Glycemic Load: 1
Fiber: 2.6g
Key Nutrients: Fiber, protein
Health Impact: The low carbohydrate content and high fiber improve glucose control and reduce insulin spikes.
💉 Suggested Bolus
If using insulin, a standard bolus is generally sufficient due to the low glycemic load.
🍽️ Best Paired With (Veg)
- Paneer – High in protein, helps in slowing down the absorption of sugars from the meal.
- Almonds – Rich in healthy fats and protein, contributing to satiety and reduced glycemic response.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Provides a high-quality protein source that helps stabilize blood sugar levels.
- Fish – Rich in omega-3 fatty acids, which can improve cardiovascular health and insulin sensitivity.
🥄 Smart Substitutes
- Green beans – Similar texture with slightly lower carbohydrate content, helping to further minimize blood sugar spikes.
- Broccoli – Higher in dietary fiber and antioxidants, aiding in blood sugar regulation and providing essential nutrients.
⏱ Blood Sugar Timeline
- 0–15 min: No significant change expected due to low glycemic index.
- 30–60 min: Minimal impact on blood sugar levels, thanks to the high fiber content.
- 2–3 hr: Stable blood sugar levels, with slow digestion and absorption due to fiber.
— BCDF community member
🧠 Lowering Impact Tip
Consume with a source of healthy fats or proteins to further moderate blood sugar response.
🤔 FAQs about cluster beans, 100gms
Can eating cluster beans help with diabetes management?
Yes, cluster beans are high in fiber and have a low glycemic index, making them excellent for managing blood sugar levels.
Are there any cooking methods to avoid while preparing cluster beans for a diabetic diet?
Avoid methods that involve adding high amounts of sugars or carbohydrates, such as frying with batters. Steaming or sautéing with healthy fats are preferable.
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