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Soybeans
CARBS
11g
PROTEINS
36g
FATS
20g
Quantity: 100g
Glycemic Index: 15
Glycemic Load: 1
Fiber: 9g
Key Nutrients: Protein, fats, fiber, iron, calcium
Health Impact: The moderate carbohydrate content and high protein and fat levels in soybeans help manage blood sugar levels by slowing carbohydrate digestion and reducing insulin spikes.
💉 Suggested Bolus
Consider a dual-wave or extended bolus if using insulin, to manage the slower digestion of fats and proteins.
🍽️ Best Paired With (Veg)
- Almonds – High in healthy fats and protein, helping to stabilize blood sugar levels when paired with soybeans.
- Spinach – Very low in carbs and high in fiber, enhancing the meal's overall nutritional profile.
- Avocado – Rich in monounsaturated fats that can slow carbohydrate absorption and stabilize blood sugar.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Provides additional protein without adding carbs, supporting stable blood glucose levels.
- Salmon – Rich in omega-3 fatty acids and protein, aiding in blood sugar regulation and heart health.
- Eggs – High in protein and fats, they help to minimize blood sugar spikes when combined with soybeans.
🥄 Smart Substitutes
- Black beans – Lower in carbs and high in fiber, helping to manage blood sugar levels.
- Lentils – Provide a good balance of protein and fiber while being relatively low in carbohydrates.
- Chickpeas – Offer protein and fiber with a moderate carb content, suitable for blood sugar control.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar due to low glycemic index.
- 30–60 min: Slow, gradual increase in blood sugar, thanks to high fiber and protein content.
- 2–3 hr: Stable blood sugar levels, with a potential return to baseline depending on overall meal composition.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and healthy fats to slow digestion and glucose absorption.
🤔 FAQs about Soybeans
Can soybeans be a main protein source for vegetarians with diabetes?
Yes, soybeans are an excellent source of protein for vegetarians and can help manage blood sugar levels due to their low carb content.
How often can I include soybeans in my diet?
Soybeans can be included regularly in a diabetic diet, ideally in varied forms to maintain nutritional balance and interest.
Are there any concerns with consuming soybeans for people with diabetes?
Generally, soybeans are safe and beneficial for people with diabetes, but it's important to consume them in moderation and be mindful of overall carb intake from other sources in the meal.
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