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https://www.bluecircle.foundation/food/great-northern-beans
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GREAT northern beans
CARBS
20g
PROTEINS
6g
FATS
0.5g
Great northern beans are moderate in carbohydrates and may not be ideal for a strict low-carb diet, but can be included in moderation.
Quantity: 100g
Glycemic Index: 32
Glycemic Load: 10
Fiber: 7g
Key Nutrients: Fiber, protein, iron, potassium
Health Impact: May cause moderate blood sugar spikes due to carb content; slower digestion due to fiber.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if using insulin.
🍽️ Best Paired With (Veg)
- Grilled tofu – Provides a high-protein, low-carb complement to balance the meal.
- 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 helps moderate blood sugar levels without adding extra carbs.
- Baked salmon – Rich in omega-3 fatty acids and protein, supporting overall health and blood sugar control.
🥄 Smart Substitutes
- Black soybeans – Lower in carbohydrates and higher in protein, helping to minimize blood sugar spikes.
- Edamame – Offers a lower carb alternative with high protein content, supporting blood glucose management.
⏱ 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 due to the high fiber content which helps in slow release of glucose.
“Many in the low-carb diabetes community find that incorporating high-fiber, low-carb options like black soybeans instead of higher carb legumes helps maintain better glucose control throughout the day.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and healthy fats to slow glucose absorption.
🤔 FAQs about GREAT northern beans
Can I eat great northern beans on a low-carb diet?
Great northern beans can be included in moderation due to their fiber content, but lower-carb alternatives like black soybeans are often recommended.
How do great northern beans affect blood sugar?
Due to their fiber and protein, they cause a slower, more gradual rise in blood sugar compared to higher glycemic foods.
Download the Full Metabolic Intelligence Report (PDF)
Get the complete blood sugar strategy, portion guidance, CGM rise model, and insulin execution plan in a clean, printable format.
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