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Mung bean
CARBS
63g
PROTEINS
24g
FATS
1g
Quantity: 100g
Glycemic Index: 31
Glycemic Load: 10
Fiber: 16g
Key Nutrients: Fiber, protein, iron, potassium
Health Impact: Mung beans have a moderate glycemic index and load, which can cause a moderate rise in blood sugar levels, depending on individual insulin sensitivity and overall meal composition.
💉 Suggested Bolus
Consider pre-bolusing insulin or using a dual-wave bolus to manage the slower digestion and absorption rate of legumes.
🍽️ Best Paired With (Veg)
- Spinach salad – Adding leafy greens increases fiber intake, which can help manage blood sugar levels more effectively.
- Grilled tofu – Provides a high-protein addition that helps in slowing down carbohydrate absorption and stabilizing blood sugar.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Lean protein helps to moderate blood sugar spikes and provides satiety.
- Baked salmon – Rich in omega-3 fatty acids and protein, supporting overall metabolic health and blood sugar control.
🥄 Smart Substitutes
- Black soybeans – Lower in carbohydrates and higher in protein, helping to manage blood sugar levels more effectively.
- Chickpeas – Although they contain carbs, they have a low glycemic index and provide good fiber, aiding in slower blood sugar rise.
- Lentils – Offer a balance of protein and fiber while being relatively lower in net carbs compared to other legumes.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as mung beans are low in glycemic index and digest slowly.
- 30–60 min: Gradual increase in blood sugar due to fiber and protein content, which moderates glucose absorption.
- 2–3 hr: Blood sugar levels begin to stabilize due to the slow-digesting nature of the fiber in mung beans.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and healthy fats to slow glucose absorption.
🤔 FAQs about Mung bean
Can mung beans be eaten daily by someone with diabetes?
Yes, in moderation. Mung beans are a good source of protein and fiber but should be balanced with other low-carb foods.
Do mung beans require insulin adjustments?
It depends on individual insulin sensitivity and overall meal composition. It's advisable to monitor blood sugar responses and adjust insulin as needed.
Download the Full Metabolic Intelligence Report (PDF)
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