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Net Carbs1 cup cookedsoybeans
CARBS
16 grams
PROTEINS
29 grams
FATS
15 grams
Quantity: 1 cup
Glycemic Index: 15
Glycemic Load: 4
Fiber: 10 grams
Key Nutrients: Protein, fiber, iron, magnesium
Health Impact: Soybeans have a moderate impact on blood sugar due to their carbohydrate content, but their high protein and fiber content can help moderate insulin response and extend digestion time.
💉 Suggested Bolus
Consider a split or extended bolus to manage the moderate carbohydrate content.
🍽️ Best Paired With (Veg)
- Grilled tofu – Provides a high-protein addition with minimal carbs, complementing the soybeans without adding sugar spikes.
- Almond flour pancakes – Offers a low-carb alternative to traditional pancakes, pairing well with soybeans for a balanced meal.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Adds lean protein to the meal, aiding in satiety and blood sugar control.
- Baked salmon – Rich in omega-3 fatty acids and low in carbs, supporting overall health and glycemic control.
🥄 Smart Substitutes
- Black beans – Lower in carbs and higher in fiber, helping to reduce blood sugar spikes.
- Edamame – Offers a similar texture with lower net carbs and can help manage glucose levels.
- Chickpeas – Slightly lower in carbs and can be more filling, aiding in appetite control.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as soybeans have a low glycemic index.
- 30–60 min: Gradual increase in blood sugar due to fiber and protein content moderating absorption.
- 2–3 hr: Blood sugar levels begin to stabilize due to the high fiber content.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and healthy fats to slow digestion and glucose absorption.
🤔 FAQs about Net Carbs1 cup cookedsoybeans
Can soybeans be part of a low-carb diet?
Yes, when portion-controlled, soybeans can be a part of a low-carb diet due to their high fiber and protein content.
How do soybeans affect blood sugar compared to other legumes?
Soybeans generally have a lower glycemic index than many other legumes, resulting in less significant blood sugar spikes.
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