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https://www.bluecircle.foundation/food/mung-beans
Mung beans
CARBS
63g
PROTEINS
24g
FATS
1g
Mung beans are moderately high in carbohydrates but also contain significant protein and fiber, which can help mitigate blood sugar spikes. They are not the lowest carbohydrate option but can be included in a balanced diabetic diet if portion controlled.
Quantity: 100g
Glycemic Index: 39
Glycemic Load: 10
Fiber: 16g
Key Nutrients: Protein, fiber, iron, potassium
Health Impact: The fiber and protein in mung beans can help slow digestion and reduce the speed of blood sugar increases, which is beneficial for managing insulin response and maintaining metabolic health.
💉 Suggested Bolus
Consider pre-bolusing insulin before consuming mung beans to manage potential glucose rise.
🍽️ Best Paired With (Veg)
- Grilled tofu – Provides a high-protein, low-carb complement to mung beans, enhancing satiety without spiking blood sugar.
- Stir-fried vegetables – Adds fiber and nutrients with minimal impact on blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – High in protein and low in fat, helps balance the meal and control blood sugar levels.
- Baked salmon – Rich in omega-3 fatty acids and protein, supporting overall health and glycemic 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 lower glycemic index and provide good fiber and protein content.
- Lentils – Offer a good balance of protein and fiber while being relatively lower in net carbs compared to other legumes.
⏱ Blood Sugar Timeline
- 0–15 min: No significant change expected as mung beans have a low glycemic index.
- 30–60 min: Moderate increase in blood sugar due to carbohydrate content, mitigated by fiber and protein.
- 2–3 hr: Blood sugar levels should begin to stabilize due to the high fiber content in mung beans.
“Many in the low-carb diabetes community find that incorporating legumes like mung beans in moderation, paired with high-protein foods, can aid in managing post-meal blood sugar spikes effectively.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats and additional fiber to slow glucose absorption.
🤔 FAQs about Mung beans
Can mung beans be part of a low-carb diet?
Yes, when eaten in moderation and paired with other low-carb foods, mung beans can be part of a balanced low-carb diet.
How do mung beans affect blood sugar compared to other beans?
Mung beans typically have a lower glycemic index than many other types of beans, which may result in a slower and smaller rise in blood sugar levels.
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