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cowpea
CARBS
27g
PROTEINS
13g
FATS
1g
Quantity: 100g
Glycemic Index: 35
Glycemic Load: 14
Fiber: 11g
Key Nutrients: Protein, fiber, iron, potassium
Health Impact: The fiber and protein in cowpeas can help moderate blood sugar levels and insulin response, though the carb content requires careful portion management.
💉 Suggested Bolus
Consider pre-bolusing insulin if used, and monitor blood glucose post-meal to adjust future insulin dosages.
🍽️ Best Paired With (Veg)
- Spinach salad – High in fiber and low in carbs, adding bulk and nutrients without spiking blood sugar.
- Grilled tofu – Provides high-quality protein without carbohydrates, supporting blood sugar management.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Lean protein helps moderate blood sugar levels and enhances satiety.
- Baked salmon – Rich in omega-3 fatty acids and protein, beneficial for overall metabolic health.
🥄 Smart Substitutes
- Black beans – Lower glycemic index and higher fiber content which can help in better blood sugar control.
- Lentils – Provide a good balance of protein and fiber while being relatively low in carbohydrates.
- Chickpeas – Offer a low glycemic load and are rich in protein, helping to stabilize blood sugar levels.
⏱ Blood Sugar Timeline
- 0–15 min: No significant change expected as cowpeas are low in glycemic index.
- 30–60 min: Gradual increase in blood sugar due to slow digestion of complex carbohydrates.
- 2–3 hr: Blood sugar levels begin to stabilize due to the high fiber content aiding in prolonged digestion and absorption.
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats and consume in moderation.
🤔 FAQs about cowpea
Can cowpeas be a part of a low-carb diet?
Yes, in moderation. Cowpeas are relatively lower in carbs compared to other legumes and high in fiber, making them suitable for a low-carb diet.
How often should I eat cowpeas if I am managing my diabetes?
Incorporate cowpeas into your meals 1-2 times a week, ensuring you balance them with low-carb and high-protein foods to maintain stable blood sugar levels.
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