Per 100 Grams Raw — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/mung

Mung

CARBS

63g

PROTEINS

24g

FATS

Mung beans are moderately high in carbohydrates but also contain significant protein and fiber, which can help mitigate blood sugar spikes. They are not typically recommended in a strict low-carb diet but can be included in moderation.

Quantity: 100g

Glycemic Index: 39

Glycemic Load: 10

Fiber: 16g

Key Nutrients: Protein, Fiber, Iron, Potassium

Health Impact: Mung beans have a moderate glycemic index and a low glycemic load, which may not cause significant blood sugar spikes, especially when consumed in controlled portions with other low-glycemic foods.

💉 Suggested Bolus

Consider a split or extended bolus if using an insulin pump, to manage the slower digestion and absorption rate of the fiber and protein in mung beans.

🍽️ Best Paired With (Veg)

Spinach – Low in carbs and high in fiber, adding bulk and nutrients without spiking blood sugar.
Tofu – High in protein and low in carbohydrates, helps in maintaining stable glucose levels.

🍽️ Best Paired With (Non Veg)

Grilled Chicken – High in protein and virtually no carbs, supporting stable blood sugar levels.
Fish – Rich in omega-3 fatty acids and protein, beneficial for heart health and glycemic control.

🥄 Smart Substitutes

Chia Seeds – Lower in carbs and high in fiber, helping to stabilize blood sugar levels.
Flaxseeds – Provides omega-3 fatty acids and fiber, aiding in blood sugar control.
Hemp Seeds – Good source of protein and healthy fats with minimal impact on blood sugar.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as mung beans 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.

“Many in the low-carb diabetes community find that incorporating legumes like mung beans, which are relatively lower in carbohydrates compared to other legumes, helps in managing post-meal blood sugar spikes effectively.”
— BCDF community member

🧠 Lowering Impact Tip

Consume mung beans in smaller quantities and pair with high-fiber vegetables and healthy fats to slow glucose absorption.

🤔 FAQs about Mung

Can mung beans be part of a low-carb diet?

Yes, in moderation. Mung beans are lower in carbs than many other legumes and provide a good source of fiber and protein.

How do mung beans affect blood sugar?

Mung beans have a low glycemic index, which means they cause a slower, more gradual increase in blood sugar levels.

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