Per 100 Grams Raw — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/green-gram

Green gram

CARBS

63g

PROTEINS

24g

FATS

Green gram, also known as mung beans, is a legume that is higher in carbohydrates but also rich in protein and fiber, which can help in managing blood sugar levels. However, due to its carb content, it should be consumed in moderation.

Quantity: 100g

Glycemic Index: 38

Glycemic Load: 18

Fiber: 16g

Key Nutrients: Protein, fiber, iron, potassium

Health Impact: Green gram has a moderate glycemic index and high fiber content, which can help in slowing digestion and reducing the speed of glucose absorption, thus potentially minimizing blood sugar spikes.

💉 Suggested Bolus

Consider pre-bolusing or splitting the insulin dose to manage the slower digestion and absorption rate.

🍽️ Best Paired With (Veg)

Spinach – Adds volume and fiber without significant carbs, enhancing fullness and nutrient intake.
Tofu – Provides a high-quality protein source that helps balance the meal without adding carbs.

🍽️ Best Paired With (Non Veg)

Grilled Chicken – Adds lean protein to the meal, aiding in satiety and minimal impact on blood sugar.
Fish – Rich in omega-3 fatty acids and protein, supporting overall health and glycemic control.

🥄 Smart Substitutes

Chia Seeds – Lower in carbs and higher in fiber, helping to stabilize blood sugar levels.
Flaxseeds – Rich in omega-3 fatty acids and fiber, supporting blood sugar control and heart health.
Hemp Seeds – Provide a good balance of proteins and fats with minimal impact on blood sugar.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as green gram is low in carbohydrates and high in fiber.
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 slow glucose release.

“Many in the low-carb community find that incorporating legumes like green gram in moderation can be part of a balanced diet, especially when paired with high-fiber vegetables and quality protein sources to minimize blood sugar spikes.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with a source of healthy fats and consume in smaller portions.

🤔 FAQs about Green gram

Can I eat green gram daily?

Yes, in moderation. Balance it with low-carb foods to maintain stable blood sugar levels.

Is green gram suitable for all types of diabetes?

Yes, but portion control and overall carb management are crucial to fit it into a diabetic diet effectively.

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