Per 100 Grams Raw — Diabetes Nutrition Facts

Food & Diabetes Search

Search any food to understand its impact on your blood sugar — see carbs, protein, fat, fiber, glycemic index, and more.

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

Whole moong

CARBS

63g

PROTEINS

24g

FATS

Whole moong, or mung beans, are moderate in carbohydrates and high in protein, making them a potentially suitable option for diabetes management when used in moderation.

Quantity: 100g

Glycemic Index: 38

Glycemic Load: 18

Fiber: 16g

Key Nutrients: Protein, fiber, iron, potassium

Health Impact: The moderate glycemic index and high protein content can help in managing blood sugar levels, but attention should be given to portion sizes due to its carbohydrate content.

💉 Suggested Bolus

Consider pre-bolusing or splitting the insulin dose if using insulin.

🍽️ Best Paired With (Veg)

Paneer – High in protein and low in carbs, helps to balance the meal and reduce overall glycemic load.
Spinach – Low in carbohydrates and high in fiber, adding bulk and nutrients without spiking blood sugar.
Avocado – Provides healthy fats that can help to slow the absorption of carbohydrates and stabilize blood sugar levels.

🍽️ Best Paired With (Non Veg)

Grilled Chicken – Lean protein source that helps to maintain muscle mass and stabilize blood sugar levels.
Fish – Rich in omega-3 fatty acids, which can improve insulin sensitivity and reduce inflammation.
Eggs – High in protein and fats, they help to keep you full longer and stabilize blood sugar levels.

🥄 Smart Substitutes

Chia Seeds – Lower in carbs and higher in fiber, helping to stabilize blood sugar levels.
Flaxseeds – Provides omega-3 fatty acids and fiber, aiding in blood sugar control and heart health.
Hemp Seeds – Rich in protein and healthy fats, offering a low-carb alternative that supports metabolic health.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as whole moong is low in glycemic index and digests slowly.
30–60 min: Gradual increase in blood sugar due to fiber and protein content, preventing sharp spikes.
2–3 hr: Blood sugar levels begin to stabilize due to the slow digestion and absorption of complex carbohydrates.

“Many in the low-carb diabetes community find that incorporating whole moong in their diet helps manage blood sugar levels effectively due to its high fiber and protein content. It's often used in place of higher carb legumes.”
— BCDF community member

🧠 Lowering Impact Tip

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

🤔 FAQs about Whole moong

Is whole moong suitable for a keto diet?

Whole moong is higher in carbs than typical keto foods but can be included in small portions depending on individual carb limits.

How can whole moong be prepared to keep it low-carb?

Prepare whole moong with plenty of non-starchy vegetables and healthy fats like olive oil or coconut oil to keep the overall carbohydrate content low.

Can whole moong cause blood sugar spikes?

Whole moong has a low glycemic index and is digested slowly, which helps to prevent significant blood sugar spikes.

Have a question about Whole moong or any other topic related to diabetes?

Schedule a free session with one of our trained peer supporters who live with diabetes.

Click here for Buddy Project Helpline

From the blog

Empowering the diabetes community with expert insights, support, and resources.