Per 100 Grams Raw — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/long-beans

Long beans

CARBS

7.6 g

PROTEINS

1.8 g

FATS

0.1 g

Long beans are a low-carbohydrate vegetable suitable for managing diabetes.

Quantity: 100 g

Glycemic Index: Low

Glycemic Load: Low

Fiber: 3.2 g

Key Nutrients: Vitamin A, Vitamin C, Iron, Magnesium

Health Impact: Long beans have a low carbohydrate content which minimizes blood sugar spikes and requires minimal insulin response. They are digested slowly, aiding in steady glucose absorption.

💉 Suggested Bolus

Consider a smaller or no bolus due to the low glycemic impact.

🍽️ Best Paired With (Veg)

Tofu – High in protein and low in carbs, helping to stabilize blood sugar levels when combined with long beans.
Cauliflower rice – Provides a low-carb base that complements the texture and flavor of long beans without spiking glucose levels.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Lean protein source that helps moderate blood sugar levels when paired with long beans.
Fish – Rich in omega-3 fatty acids and low in carbohydrates, supporting overall health and glycemic control.

🥄 Smart Substitutes

Zucchini – Lower in carbs and can be used in similar culinary applications as long beans.
Asparagus – Offers a similar texture with a nutrient-dense profile and minimal impact on blood sugar.
Green beans – Similar in shape and taste but slightly lower in carbohydrates, suitable for blood sugar management.

⏱ Blood Sugar Timeline

0–15 min: No significant change expected as long beans have a low glycemic index.
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 the slow and steady digestion of the fibrous 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

🧠 Lowering Impact Tip

Pair with a source of healthy fats or proteins to further stabilize blood sugar levels.

🤔 FAQs about Long beans

Can long beans be eaten raw in a low-carb diet?

Yes, long beans can be eaten raw and are excellent in salads, offering minimal carbs and a good source of fiber.

How do long beans affect blood sugar compared to other vegetables?

Long beans have a lower glycemic index compared to starchy vegetables, making them a preferable choice for managing blood sugar levels.

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