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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.
Support Blue Circle Diabetes Foundation
Help us continue community-led diabetes support and education.
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