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Legume
CARBS
20g
PROTEINS
9g
FATS
0.5g
Quantity: 100g
Glycemic Index: 30
Glycemic Load: 6
Fiber: 8g
Key Nutrients: Fiber, protein, iron, potassium
Health Impact: Legumes have a low glycemic index and high fiber content, which can help in moderating blood sugar levels and prolonging digestion time, reducing insulin spikes.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if consuming larger quantities.
🍽️ Best Paired With (Veg)
- Spinach Salad – High in fiber and nutrients with minimal carbs, complementing the protein in legumes.
- Grilled Zucchini – Low in carbs and provides a satisfying texture alongside legumes.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – Provides high-quality protein without adding carbs, supporting stable blood glucose levels.
- Baked Salmon – Rich in omega-3 fatty acids and protein, helping to enhance satiety and blood sugar control.
🥄 Smart Substitutes
- Almonds – Lower in carbs and provide healthy fats that can help stabilize blood sugar levels.
- Chia Seeds – High in fiber and omega-3 fatty acids, helping to slow glucose absorption.
- Flaxseeds – Rich in fiber and healthy fats, aiding in blood sugar control and satiety.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as legumes are low in glycemic index.
- 30–60 min: Gradual increase in blood sugar due to fiber and protein content.
- 2–3 hr: Blood sugar levels begin to stabilize due to the slow digestion of complex carbohydrates and proteins.
— BCDF community member
🧠 Lowering Impact Tip
Combine with healthy fats and lean proteins to slow glucose absorption.
🤔 FAQs about Legume
Can legumes be part of a low-carb diet?
Yes, in moderation. Legumes are higher in carbs than some other foods but are also high in fiber and protein, which can help manage blood sugar levels.
How can I incorporate legumes without increasing my carb intake too much?
Balance legume intake with low-carb vegetables and lean proteins to keep overall carbohydrate intake in check.
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