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Hyacinth beans
CARBS
27g
PROTEINS
9g
FATS
0.5g
Quantity: 100g
Glycemic Index: 40
Glycemic Load: 11
Fiber: 8g
Key Nutrients: Fiber, protein, iron, potassium
Health Impact: The moderate carbohydrate content can impact blood sugar levels, but the presence of fiber and protein helps moderate the insulin response and digestion time.
💉 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 minimize blood sugar spikes.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Adds lean protein to the meal, aiding in slower digestion and better blood sugar control.
- Baked salmon – Rich in omega-3 fatty acids and protein, supporting overall health and glycemic control.
🥄 Smart Substitutes
- Black soybeans – Lower in carbohydrates and higher in protein, helping to manage blood sugar levels more effectively.
- Edamame – Offers a similar texture with lower net carbs and can help stabilize blood glucose due to high fiber content.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as hyacinth beans are low in simple sugars.
- 30–60 min: A moderate rise in blood sugar may occur, depending on portion size and preparation.
- 2–3 hr: Blood sugar levels should begin to stabilize due to the fiber content in the beans.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and healthy fats to slow glucose absorption.
🤔 FAQs about Hyacinth beans
Can hyacinth beans fit into a ketogenic diet?
Hyacinth beans can be included in small amounts on a ketogenic diet, especially when balanced with high-fat, high-protein foods to maintain ketosis.
Are hyacinth beans high in carbohydrates?
Hyacinth beans contain carbohydrates, but they are also high in fiber, which can mitigate blood sugar spikes when consumed in controlled portions.
Download the Full Metabolic Intelligence Report (PDF)
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