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White black eyed beans
CARBS
27.2g
PROTEINS
13.2g
FATS
0.5g
Quantity: 100g
Glycemic Index: 33
Glycemic Load: 10
Fiber: 6.3g
Key Nutrients: Protein, fiber, iron, potassium
Health Impact: Moderate carbohydrate content and low glycemic index can lead to a slower insulin response and prolonged digestion time, potentially minimizing blood sugar spikes.
💉 Suggested Bolus
Consider pre-bolusing insulin 15-20 minutes before mealtime to match the slower digestion rate of legumes.
🍽️ Best Paired With (Veg)
- Grilled tofu – Provides a high-protein addition that helps balance the meal's macronutrient profile.
- Almond flour-based bread – Offers a low-carb alternative to traditional bread, helping to keep overall carbohydrate intake lower.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Adds lean protein to the meal, aiding in satiety and blood sugar control.
- Baked salmon – Rich in omega-3 fatty acids and protein, supporting overall health and glycemic control.
🥄 Smart Substitutes
- Black soybeans – Lower in carbohydrates and higher in protein, helping to minimize blood sugar spikes.
- Edamame – Offers a lower carb content and is rich in protein and fiber, aiding in slower glucose absorption.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as beans are digested slowly.
- 30–60 min: Gradual increase in blood sugar due to fiber and protein content moderating glucose release.
- 2–3 hr: Blood sugar levels begin to stabilize due to the slow and steady digestion of complex carbohydrates and fibers.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and healthy fats to slow glucose absorption.
🤔 FAQs about White black eyed beans
Can I eat black eyed beans on a low-carb diet?
Yes, in moderation. Black eyed beans can be part of a low-carb diet if balanced with sufficient protein and healthy fats.
How do black eyed beans affect blood sugar?
Due to their fiber and protein content, black eyed beans have a more gradual impact on blood sugar compared to refined carbohydrates.
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