Standard Serving — Diabetes Nutrition Facts

Food & Diabetes Search

Search any food to understand its impact on your blood sugar — see carbs, protein, fat, fiber, glycemic index, and more.

https://www.bluecircle.foundation/food/rajma-salad

Rajma salad

CARBS

30g

PROTEINS

FATS

Rajma salad, consisting mainly of kidney beans, is moderate in carbohydrates and higher in fiber and protein, making it a better choice than high-glycemic foods but still requires careful portion control for individuals managing diabetes.

Quantity: 100g

Glycemic Index: 29

Glycemic Load: 7

Fiber: 7.5g

Key Nutrients: Fiber, protein, iron, potassium

Health Impact: The moderate carbohydrate content and presence of fiber and protein can help in slower digestion and a more gradual rise in blood sugar levels, though portion control is essential.

💉 Suggested Bolus

Consider a dual-wave or extended bolus if using an insulin pump, to manage the slower digestion rate due to the fiber and protein content.

🍽️ Best Paired With (Veg)

Grilled tofu – Adds protein without adding carbs, supporting blood sugar control.
Avocado slices – Provides healthy fats that help to slow digestion and reduce blood sugar spikes.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – Lean protein source that helps to stabilize blood sugar levels.
Baked salmon – Rich in omega-3 fatty acids and protein, aiding in overall metabolic health.

🥄 Smart Substitutes

Chickpeas – Lower glycemic index than kidney beans, helping to reduce blood sugar spikes.
Black soybeans – High in protein and fiber but lower in carbohydrates compared to kidney beans.

⏱ Blood Sugar Timeline

0–15 min: No significant change in blood sugar as the body begins to digest the meal.
30–60 min: Moderate increase in blood sugar, depending on the amount of beans and dressing used.
2–3 hr: Blood sugar begins to stabilize due to the fiber content in the beans, which slows glucose absorption.

“Many in our community have found that incorporating more fiber-rich and protein-heavy foods in meals helps manage blood sugar more effectively than meals centered around high-carb ingredients.”
— BCDF community member

🧠 Lowering Impact Tip

Limit portion sizes and consider adding more non-starchy vegetables and a source of healthy fats to further lower the glycemic impact.

🤔 FAQs about Rajma salad

Can I eat rajma salad if I am watching my carb intake?

Yes, but consider substituting kidney beans with lower-carb alternatives like chickpeas or black soybeans and watch the portion size.

What dressing is best for rajma salad to keep it low-carb?

Opt for a vinaigrette made with olive oil and vinegar or lemon juice, avoiding sugar-laden dressings.

Have a question about Rajma salad or any other topic related to diabetes?

Schedule a free session with one of our trained peer supporters who live with diabetes.

Click here for Buddy Project Helpline

From the blog

Empowering the diabetes community with expert insights, support, and resources.