Per 100 Grams Raw — Diabetes Nutrition Facts

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

soya beans

CARBS

30g

PROTEINS

36g

FATS

20g

Soya beans are a moderate carbohydrate option but high in protein and fats, making them a considerable choice for managing diabetes when used in moderation.

Quantity: 100g

Glycemic Index: 15

Glycemic Load: 4

Fiber: 9g

Key Nutrients: Protein, fats, iron, calcium

Health Impact: The moderate carb content and high protein can help in managing blood sugar levels by promoting satiety and reducing the overall glycemic load of a meal.

💉 Suggested Bolus

Consider pre-bolusing or splitting the insulin dose if consumed in larger quantities.

🍽️ Best Paired With (Veg)

Almond flour-based bread – Provides a low-carb alternative to regular bread, complementing the protein-rich soya beans.
Grilled vegetables – Adds fiber and nutrients without adding significant carbs, supporting overall blood sugar control.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Adds high-quality protein without carbs, aiding in satiety and blood sugar stability.
Fish like salmon – Rich in omega-3 fatty acids which can help improve insulin sensitivity.

🥄 Smart Substitutes

Black beans – Lower in carbs and high in fiber, helping to manage blood sugar levels.
Chickpeas – Offer a good balance of protein and fiber while being relatively low in carbohydrates.
Lentils – Provide a slow release of energy without significant blood sugar spikes.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as soya beans are low in carbohydrates and high in protein.
30–60 min: Slow, gradual increase in blood sugar due to fiber and protein content.
2–3 hr: Stable blood sugar levels, thanks to the low glycemic index of soya beans.

“Many in the low-carb diabetes community find that incorporating soya beans into their diet helps manage hunger while keeping blood sugar levels stable, especially when combined with other protein sources and non-starchy vegetables.”
— BCDF community member

🧠 Lowering Impact Tip

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

🤔 FAQs about soya beans

Can soya beans replace meat in a diabetic diet?

Yes, soya beans are a great plant-based protein that can substitute meat, offering essential amino acids without the carbs.

Are soya beans suitable for all types of diabetes?

Yes, soya beans are generally suitable for Type 1 and Type 2 diabetes as they help in managing blood sugar levels effectively.

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