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Rajmaa
CARBS
27g
PROTEINS
8g
FATS
0.5g
Quantity: 100g
Glycemic Index: 29
Glycemic Load: 7
Fiber: 7.4g
Key Nutrients: Fiber, protein, iron, potassium
Health Impact: Rajma has a moderate glycemic index but a lower glycemic load, suggesting a slower impact on blood sugar levels. However, its higher carb content can still trigger an insulin response and requires careful portion control.
💉 Suggested Bolus
Consider pre-bolusing insulin 15-20 minutes before consuming rajma to manage the slower digestion and absorption rate.
🍽️ Best Paired With (Veg)
- Cauliflower rice – Provides a low-carb alternative to rice, helping to reduce the overall carbohydrate content of the meal.
- Spinach salad – Adds fiber and nutrients without contributing significant carbs, aiding in blood sugar control.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – High in protein, which can help moderate blood sugar levels and increase satiety.
- Fish like salmon – Rich in omega-3 fatty acids and protein, supporting overall health and blood sugar stability.
🥄 Smart Substitutes
- Black soybeans – Lower in carbs and higher in protein, helping to minimize blood sugar spikes.
- Chickpeas – Slightly lower glycemic index than kidney beans, potentially offering a more gradual blood sugar rise.
⏱ Blood Sugar Timeline
- 0–15 min: Little to no impact on blood sugar as beans are slow to digest.
- 30–60 min: Gradual increase in blood sugar due to the complex carbohydrates and fiber in beans.
- 2–3 hr: Blood sugar begins to stabilize due to the high fiber content, which slows overall digestion and glucose absorption.
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats and fiber, such as adding avocado and leafy greens to a rajma salad.
🤔 FAQs about Rajmaa
Can I eat rajma if I am on a strict low-carb diet?
Rajma can be included in small portions. Consider substituting with lower-carb alternatives like black soybeans for better blood sugar control.
How can I prevent a blood sugar spike when eating rajma?
Pair rajma with low-carb, high-fiber foods and lean proteins to slow glucose absorption and reduce spikes.
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