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https://www.bluecircle.foundation/food/kidney-beans
Kidney beans
CARBS
20g
PROTEINS
8g
FATS
0.5g
Kidney beans are a moderate carbohydrate food and should be consumed cautiously by individuals managing diabetes.
Quantity: 100g
Glycemic Index: 24
Glycemic Load: 7
Fiber: 7g
Key Nutrients: Fiber, protein, iron, potassium
Health Impact: Kidney beans have a moderate impact on blood sugar due to their carbohydrate content, but their high fiber content can help moderate insulin response and digestion.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if using insulin.
🍽️ Best Paired With (Veg)
- Grilled tofu – Provides a high-protein addition that helps balance the meal's macronutrient profile.
- Almond flour-based bread – Offers a low-carb alternative to traditional bread, complementing the beans without spiking glucose levels.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Adds lean protein to the meal, aiding in slower digestion and better blood sugar control.
- Beef steak – High in protein and fats, which can help mitigate any potential blood sugar rise from the beans.
🥄 Smart Substitutes
- Black soybeans – Lower in carbs and higher in protein, helping to minimize blood sugar spikes.
- Edamame – Offers a lower carb content and provides essential protein and fiber.
⏱ Blood Sugar Timeline
- 0–15 min: No significant change expected as kidney beans have a low glycemic index.
- 30–60 min: Gradual increase in blood sugar due to the fiber and protein content slowing digestion.
- 2–3 hr: Blood sugar levels begin to stabilize due to the slow absorption of carbs.
“Many in the low-carb community find that balancing bean intake with high-protein foods can effectively manage blood sugar levels, making meals both satisfying and safe.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats and protein to slow glucose absorption.
🤔 FAQs about Kidney beans
Can I eat kidney beans on a low-carb diet?
In moderation, kidney beans can be part of a low-carb diet, especially when paired with high-protein foods to balance the meal.
How do kidney beans affect blood sugar?
Kidney beans have a low glycemic index and contain fiber, which helps to slow the release of glucose into the bloodstream, preventing sharp spikes.
