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https://www.bluecircle.foundation/food/long-bean
Long bean
CARBS
7.6 g
PROTEINS
1.8 g
FATS
0.1 g
Long beans are a low-carbohydrate vegetable suitable for a diabetes management diet, promoting minimal blood glucose spikes.
Quantity: 100 g
Glycemic Index: Low
Glycemic Load: 3
Fiber: 3.2 g
Key Nutrients: Vitamin A, Vitamin C, Iron, Fiber
Health Impact: Due to their low carbohydrate content and high fiber, long beans have a minimal impact on blood sugar levels and a slow digestion time, which helps in preventing sharp insulin spikes.
💉 Suggested Bolus
If using insulin, consider a smaller bolus due to the low glycemic load, or time the bolus to match the slower digestion rate of fibrous vegetables.
🍽️ Best Paired With (Veg)
- Tofu – High in protein and low in carbs, complementing the fiber in long beans for a balanced meal.
- Tempeh – Provides a low-carb, high-protein addition to meals, supporting stable blood glucose levels.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Lean protein source that helps moderate blood sugar spikes when paired with low-carb vegetables like long beans.
- Fish – Rich in omega-3 fatty acids and low in carbohydrates, ideal for a diabetes-friendly diet.
🥄 Smart Substitutes
- Zucchini – Lower in carbs and can be used in similar culinary applications as long beans.
- Green beans – Similar texture and flavor but with slightly fewer carbohydrates.
- Asparagus – Nutrient-dense and has a lower glycemic index, helping to better manage blood sugar levels.
⏱ Blood Sugar Timeline
- 0–15 min: No significant change expected as long beans are low in carbohydrates.
- 30–60 min: Minimal impact on blood sugar due to the high fiber content which slows glucose absorption.
- 2–3 hr: Stable blood sugar levels likely due to low carbohydrate and high fiber content.
“Many in the low-carb diabetes community find that incorporating fibrous vegetables like long beans into meals helps maintain satiety and manage blood sugar levels effectively.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats or proteins to further moderate blood sugar response.
🤔 FAQs about Long bean
Can long beans be a part of a keto diet?
Yes, long beans are suitable for a ketogenic diet due to their low carbohydrate content and high fiber, which aligns with keto dietary requirements.
How do long beans affect blood sugar compared to other vegetables?
Long beans have a minimal impact on blood sugar levels compared to higher carb vegetables due to their low glycemic index and high fiber content.
