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https://www.bluecircle.foundation/food/soaked-rajma-100-gram
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Soaked rajma 100 gram
CARBS
20g
PROTEINS
9g
FATS
0.5g
Soaked rajma (kidney beans) is a moderate carbohydrate food, not ideal for a strict low-carb diet but can be included in controlled portions.
Quantity: 100g
Glycemic Index: 29
Glycemic Load: 6
Fiber: 7.4g
Key Nutrients: Fiber, protein, iron, potassium
Health Impact: Moderate carb content can cause blood sugar spikes if consumed in large quantities. The fiber and protein help moderate insulin response and digestion.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if using insulin.
🍽️ Best Paired With (Veg)
- Grilled tofu – Provides a high-protein, low-carb option that complements the fiber in rajma.
- Stir-fried vegetables – Adds fiber and nutrients without significantly increasing carbohydrate load.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Lean protein helps moderate blood sugar spikes and increases satiety.
- Baked fish – Provides omega-3 fatty acids and protein, supporting overall health with minimal carbs.
🥄 Smart Substitutes
- Chia seeds – Lower in carbs and high in fiber, helping to stabilize blood sugar levels.
- Flaxseeds – Provides healthy fats and fiber, reducing the glycemic impact.
- Hemp seeds – Rich in protein and healthy fats with minimal impact on blood sugar.
⏱ Blood Sugar Timeline
- 0–15 min: No significant change expected as rajma is absorbed slowly.
- 30–60 min: Gradual increase in blood sugar due to the fiber and complex carbohydrates in rajma.
- 2–3 hr: Blood sugar begins to stabilize as the fiber in rajma helps to moderate glucose absorption.
“Many in the low-carb diabetes community find that balancing carbohydrate intake with high fiber and protein sources helps manage post-meal blood sugar spikes effectively.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and healthy fats to slow glucose absorption.
🤔 FAQs about Soaked rajma 100 gram
Can I eat rajma if I am following a strict low-carb diet?
Rajma can be included in moderation due to its high fiber content, but portion control is key.
What are the best ways to prepare rajma for a diabetic diet?
Opt for cooking methods that include healthy fats and lean proteins, and avoid combining with high-carb foods.
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Help us continue community-led diabetes support and education.
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