Download the Full Metabolic Intelligence Report (PDF)
soy beans
CARBS
11g
PROTEINS
17g
FATS
9g
Quantity: 100g
Glycemic Index: 15
Glycemic Load: 1
Fiber: 6g
Key Nutrients: Protein, fat, iron, calcium
Health Impact: Soybeans have a low glycemic index and moderate carbohydrate content, which may help in managing blood sugar levels when consumed in controlled portions.
💉 Suggested Bolus
Consider a smaller insulin bolus due to the low glycemic index and high protein and fat content, adjusting based on individual response.
🍽️ Best Paired With (Veg)
- Grilled tofu – Provides a high-protein addition that complements the nutritional profile of soy beans without adding excess carbs.
- Stir-fried vegetables – Adds fiber and nutrients with minimal impact on blood sugar levels.
- Almonds – Offers healthy fats and additional protein, helping to further stabilize blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – High in protein and low in carbs, supporting stable blood glucose levels.
- Baked salmon – Rich in omega-3 fatty acids and protein, enhancing heart health and glycemic control.
- Beef stir-fry – Provides a low-carb, high-protein complement to soy beans, ideal for blood sugar management.
🥄 Smart Substitutes
- Black beans – Lower in carbs and higher in fiber, helping to moderate blood sugar levels.
- Edamame – Offers a similar texture and nutritional profile but with slightly lower carbohydrate content.
- Chickpeas – Although similar in carbs, they have a lower glycemic index, which may help in better blood sugar control.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as soy beans are low in carbohydrates and high in protein and fiber.
- 30–60 min: A gradual increase in blood sugar may occur, but generally remains stable due to the fiber and protein content.
- 2–3 hr: Blood sugar levels should remain stable or return to baseline, thanks to the low glycemic impact of soy beans.
— BCDF community member
🧠 Lowering Impact Tip
Consume soybeans in moderation and pair with leafy greens and healthy fats to slow glucose absorption.
🤔 FAQs about soy beans
Can soy beans be eaten daily by someone with diabetes?
Yes, soy beans can be a part of a daily diet for individuals with diabetes due to their low carbohydrate content and beneficial mix of protein and fiber.
Are soy beans suitable for all types of diabetes?
Soy beans are generally suitable for Type 1 and Type 2 diabetes as they help in managing blood sugar levels effectively. However, individual dietary needs can vary, so it's advisable to consult with a healthcare provider.
How do soy beans affect insulin levels?
Soy beans have a low glycemic index and do not cause rapid spikes in insulin levels, making them a good choice for maintaining steady insulin requirements.
Download the Full Metabolic Intelligence Report (PDF)
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