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

pinto beans

CARBS

27.2g

PROTEINS

FATS

0.8g

Pinto beans are moderately high in carbohydrates, which may not align with a strict low-carb diet for diabetes management.

Quantity: 100g

Glycemic Index: 45

Glycemic Load: 13

Fiber: 7.7g

Key Nutrients: Fiber, protein, iron, potassium

Health Impact: Pinto beans have a moderate glycemic index and load, which can cause a moderate rise in blood sugar levels. Their high fiber content can help mitigate this effect to some extent.

💉 Suggested Bolus

Consider pre-bolusing or splitting the insulin dose if using insulin therapy.

🍽️ Best Paired With (Veg)

Grilled tofu – Provides a high-protein addition that has minimal impact on blood sugar levels.
Almond flour-based bread – Offers a low-carb alternative to traditional bread, helping to keep overall carbohydrate intake lower.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – Adds lean protein to the meal, aiding in satiety without contributing additional carbs.
Beef steak – High in protein and fats, which do not raise blood sugar levels, complementing the moderate carb content of pinto beans.

🥄 Smart Substitutes

Black soybeans – Lower in carbohydrates and higher in protein, helping to minimize blood sugar spikes.
Chickpeas – Slightly lower in carbs and can be more filling due to higher fiber content.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as beans are digested slowly.
30–60 min: Gradual increase in blood sugar due to complex carbohydrates.
2–3 hr: Blood sugar begins to stabilize as the fiber in beans helps to moderate glucose absorption.

“Many in the low-carb diabetes community find that balancing bean intake with high-protein foods can effectively manage blood sugar levels while still enjoying diverse meals.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with high-fiber vegetables and healthy fats to slow glucose absorption.

🤔 FAQs about pinto beans

Can I eat pinto beans on a low-carb diet?

Pinto beans can be included in moderation due to their fiber content, which mitigates blood sugar spikes. Pairing with high-protein foods is recommended.

How can I prepare pinto beans to keep the carb content lower?

Consider portion control and prepare pinto beans with plenty of non-starchy vegetables and protein-rich foods to balance the meal.

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