Per 100g Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/whole-green-moong

Whole green moong

CARBS

63g

PROTEINS

24g

FATS

Whole green moong, also known as mung beans, are moderately high in carbohydrates but also contain significant protein and fiber, which can help mitigate blood sugar spikes. However, caution is advised for those strictly managing carbohydrate intake.

Quantity: 100g

Glycemic Index: 38

Glycemic Load: 18

Fiber: 16g

Key Nutrients: Protein, Fiber, Iron, Potassium

Health Impact: The fiber and protein in whole green moong can help slow digestion and reduce the speed of glucose release into the bloodstream, potentially moderating insulin response and aiding in longer satiety.

💉 Suggested Bolus

Consider pre-bolusing or splitting the insulin dose if using insulin therapy, to better match the slower digestion and absorption rate of nutrients.

🍽️ Best Paired With (Veg)

Spinach – Low in carbs and high in fiber, adding bulk and nutrients without spiking blood sugar.
Cauliflower Rice – Acts as a low-carb alternative to rice, helping to keep the overall carbohydrate content of the meal low.
Avocado – Rich in healthy fats and fiber, helps to slow down the absorption of carbohydrates.

🍽️ Best Paired With (Non Veg)

Grilled Chicken – High in protein and does not contribute to carbohydrate load, aiding in better blood sugar control.
Fish like Salmon – Rich in omega-3 fatty acids, beneficial for heart health and glycemic control.
Eggs – Provide high-quality protein and fats, helping to keep you full and stabilize blood sugar levels.

🥄 Smart Substitutes

Chia Seeds – Lower in carbs and high in fiber, helping to stabilize blood sugar levels.
Hemp Seeds – Provide a good balance of omega-3 and omega-6 fatty acids, beneficial for heart health and blood sugar control.
Flaxseeds – High in fiber and omega-3 fatty acids, which can help in reducing inflammation and managing blood sugar.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as whole green moong is low in glycemic index.
30–60 min: Gradual increase in blood sugar due to slow digestion of fibers and proteins.
2–3 hr: Blood sugar levels begin to stabilize due to the high fiber content which slows glucose absorption.

“Many in the low-carb diabetes community find that incorporating legumes like whole green moong in moderation, paired with high-fiber vegetables and quality proteins, supports sustained energy and stable blood glucose levels.”
— BCDF community member

🧠 Lowering Impact Tip

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

🤔 FAQs about Whole green moong

How often should I eat whole green moong if I am managing diabetes?

It's best to include it in moderation, focusing on overall carbohydrate intake per meal and balancing with other low-carb foods.

Can whole green moong be a part of a ketogenic diet?

While whole green moong is lower in carbs than other legumes, it should be consumed carefully in a ketogenic diet due to its carb content.

What is the best way to prepare whole green moong to keep its glycemic impact low?

Cook it with plenty of healthy fats and fiber-rich vegetables, and consider adding spices that can help in reducing blood sugar spikes.

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