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glycemic index for half a cup raw baked Beans
CARBS
27.5g
PROTEINS
6.2g
FATS
0.4g
Quantity: 130g
Glycemic Index: 40
Glycemic Load: 11
Fiber: 5.0g
Key Nutrients: Fiber, protein
Health Impact: High carbohydrate content can lead to significant blood sugar spikes, requiring careful insulin management and potentially prolonging digestion time.
💉 Suggested Bolus
Consider pre-bolusing or using a dual-wave bolus to manage the slower digestion and delayed glucose response.
🍽️ Best Paired With (Veg)
- Grilled tofu – High in protein and low in carbs, complementing the meal without adding extra carbs.
- Cauliflower rice – Offers a low-carb alternative to traditional rice, helping to keep the overall carbohydrate count lower.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Provides a high-protein, low-fat addition that does not contribute additional carbs.
- Baked salmon – Rich in omega-3 fatty acids and protein, supporting overall health without impacting blood sugar levels.
🥄 Smart Substitutes
- Black soybeans – Lower in carbs and higher in protein, helping to minimize blood sugar spikes.
- Chickpeas – Slightly lower glycemic index and can be portion-controlled to reduce carb 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 half a cup raw baked Beans
Can I eat baked beans on a low-carb diet?
Baked beans can be high in carbohydrates. Consider portion control or substituting with lower-carb options like black soybeans.
How can I prevent blood sugar spikes after meals?
Incorporate more fiber and protein into your meals, eat smaller portions, and avoid high-glycemic and sugary foods.
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