Per 100 Grams Raw — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/yard-long-bean

Yard Long bean

CARBS

7.6 g

PROTEINS

2.8 g

FATS

0.4 g

Yard long beans are a low-carbohydrate vegetable suitable for a diabetes management diet, promoting minimal blood glucose spikes.

Quantity: 100 g

Glycemic Index: Low

Glycemic Load: Low

Fiber: 3.4 g

Key Nutrients: Vitamin C, Vitamin A, Iron, Fiber

Health Impact: Due to their low carbohydrate content and high fiber, yard long beans have a minimal impact on blood sugar levels and a slow digestion time, which helps in preventing rapid insulin spikes.

💉 Suggested Bolus

If using insulin, consider a smaller bolus due to the low glycemic load, or time the bolus to match the slower digestion rate of high-fiber foods.

🍽️ Best Paired With (Veg)

Tofu – High in protein and low in carbs, tofu can help balance the meal and keep you satiated without raising blood sugar levels.
Cauliflower Rice – A low-carb alternative to rice that complements the beans while keeping the overall carbohydrate count low.
Avocado – Provides healthy fats that can help slow the absorption of any carbs, aiding in smoother blood sugar control.

🍽️ Best Paired With (Non Veg)

Grilled Chicken – Lean protein source that helps maintain muscle mass and stabilizes blood sugar levels when paired with low-carb vegetables.
Salmon – Rich in omega-3 fatty acids, which are beneficial for heart health and help in managing blood sugar levels effectively.
Eggs – Versatile and high in protein, eggs can help keep blood sugar levels stable and provide essential nutrients.

🥄 Smart Substitutes

Green Beans – Similar texture with slightly lower carb content, helping to further minimize blood glucose spikes.
Asparagus – Offers a variety of nutrients with a lower glycemic index, supporting stable blood sugar levels.
Broccoli – Rich in fiber and antioxidants, helping in overall glycemic control and providing essential nutrients with minimal impact on blood sugar.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as yard long beans are low in carbohydrates and high in fiber.
30–60 min: Stable blood sugar due to slow digestion of the fiber content.
2–3 hr: Continued stability in blood sugar levels, with no significant spikes expected.

“Many in the low-carb diabetes community find that incorporating a variety of non-starchy vegetables like yard long beans into their meals helps in managing post-meal blood sugar spikes effectively.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with a source of healthy fats or proteins to further moderate blood sugar response.

🤔 FAQs about Yard Long bean

Can yard long beans replace higher carb vegetables in a diabetic diet?

Yes, yard long beans are an excellent substitute for higher carb vegetables due to their low carbohydrate content and high fiber, which are beneficial for blood sugar control.

How often can I include yard long beans in my meals?

Yard long beans can be included regularly in your meals as they are low in carbs and high in nutrients, making them ideal for managing diabetes.

Are yard long beans suitable for all types of diabetes?

Yes, due to their low glycemic index and high fiber content, yard long beans are suitable for people with Type 1, Type 2, and gestational diabetes.

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