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glycemic index for 1 cup raw baked Beans
CARBS
27.2g
PROTEINS
5.2g
FATS
0.4g
Quantity: 1 cup
Glycemic Index: 48
Glycemic Load: 13
Fiber: 5.0g
Key Nutrients: Fiber, protein
Health Impact: Baked beans can cause moderate blood sugar spikes due to their carbohydrate content and moderate glycemic index. They are digested slower than some other high-carb foods due to their fiber content, which may moderate insulin response somewhat.
💉 Suggested Bolus
Consider pre-bolusing or using a dual-wave bolus if using insulin, to manage the slower digestion and absorption rate.
🍽️ Best Paired With (Veg)
- Grilled tofu – Provides a high-protein addition that helps balance the meal's macronutrient profile.
- Almond flour-based bread – Offers a low-carb alternative to traditional bread, helping to keep overall carbohydrate intake lower.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Lean protein that helps to stabilize blood sugar levels.
- Beef steak – Rich in protein and fats, which do not spike blood sugar levels.
🥄 Smart Substitutes
- Black soybeans – Lower in carbs and higher in protein, helping to minimize blood sugar spikes.
- Chickpeas – Slightly lower in carbs and can be prepared to have a lower glycemic impact.
- Green beans – Significantly lower in carbohydrates and provide a crunchy texture.
⏱ Blood Sugar Timeline
- 0–15 min: No significant change expected as beans are slow to digest.
- 30–60 min: Gradual increase in blood sugar due to the fiber and protein content slowing down the absorption of carbohydrates.
- 2–3 hr: Blood sugar levels begin to stabilize as the high fiber content continues to moderate glucose absorption.
— BCDF community member
🧠 Lowering Impact Tip
Consume in smaller portions or mix with high-fiber, low-carb vegetables to reduce overall glycemic load.
🤔 FAQs about glycemic index for 1 cup raw baked Beans
Can I eat baked beans on a low-carb diet?
Traditional baked beans are higher in carbs. Consider alternatives like black soybeans or modify recipes to lower the sugar content.
How can I prevent blood sugar spikes after meals?
Incorporate more fiber and protein into your meals, and monitor portion sizes of carbohydrate-rich foods.
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