Soul Food Nutrition Lookup
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Red Beans with Brown Rice
Carbs / serving
38g
Fiber / serving
12g
Glycemic Index
50
Serving
1 cup bowl
In context
Recipe Intelligence
Why it can spike blood sugar
Brown rice contains complex carbohydrates that break down into glucose, though fiber slows absorption significantly.
Cooking tips
1. Cook brown rice in advance. 2. Chill rice in the refrigerator for 24 hours to increase resistant starch content. 3. Reheat gently in a steamer basket before serving. 4. Simmer beans with aromatics for 2 hours until tender. 5. Thicken bean liquid with 1 tbsp green banana flour mixed into water.
Why the swaps are better
By chilling the brown rice, we create resistant starch which lowers the glycemic impact compared to standard white rice. This swap provides higher fiber and lower net carbs than traditional versions.
Family verdict
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Sponsored · GreenFields Pasta Co.
This swap is brought to you by GreenFields Pasta Co.
Grain-free pastas with the texture of the real thing — made for steady blood sugar.
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Diabetes-conscious meal-planning support — not medical advice. Portion and carbohydrate information is provided for planning purposes. Use alongside guidance from your clinician or dietitian.