This content originally appeared on diaTribe. Republished with permission.

By Arvind Sommi

Full of fiber, protein, and essential nutrients, beans can aid in managing blood sugar levels, promoting heart health, and providing energy. Here’s which beans are best for individuals with diabetes and which varieties must be eaten in limited quantities.

Beans, with their quite a few health advantages and flexibility, are a wonderful addition to a well-balanced food regimen for individuals with diabetes.

To begin with, beans are an exceptional source of dietary fiber, which plays an important role in diabetes management. Fiber helps decelerate the digestion and absorption of carbohydrates, stopping rapid spikes in blood sugar levels after meals. It also promotes a sense of fullness, which might aid in weight management.

Beans are a plant-based source of protein, making them a useful addition to a diabetes-friendly food regimen. Protein helps with blood sugar control, because it slows down the absorption of carbohydrates and contributes to feeling full.

Generally, beans have a low glycemic index (GI). The GI is a measure that ranks foods based on their potential to raise blood sugar levels. Eating low-GI foods has less of an impact on glucose levels, helping to forestall blood sugar spikes.

Best beans for individuals with diabetes

• Kidney beans: These reddish, purple beans are wealthy in fiber and have a low GI. Also they are source of protein and contain minerals like magnesium and potassium.
• Black beans: These commonly found beans are filled with fiber, protein, and antioxidants. They’ve a low GI and supply regular energy without causing a rapid increase in blood sugar levels. Black beans also contain essential nutrients like folate, iron, and magnesium.
• Chickpeas: Also often called garbanzo beans, chickpeas are fiber-rich legumes that will help regulate blood sugar levels. They’re source of protein, folate, and iron. Moreover, chickpeas can aid in weight management by keeping you feeling full for longer.

Beans to eat moderately

• Baked beans: While baked beans (which regularly contain white beans) are tasty, they often contain added sugars or syrups, making them less suitable for people with diabetes. If consuming baked beans, it’s essential to decide on varieties with reduced or no added sugar or prepare white beans at home without sugar or with sugar substitutes. It’s all the time idea to envision nutrition labels on canned products as even ones branded as healthy, like vegetarian baked beans, can have plenty of added sugar.
• Refried beans: Traditional refried beans (which are often made with pinto beans but can be made with black beans) are sometimes cooked with lard or other unhealthy fats, leading to the next calorie and fat content. Moderation is vital when consuming refried beans made with lard because the added saturated fats should not ideal in comparison with heart-healthy alternatives like avocado, sunflower, and olive oil.
• Canned beans with added sodium: Canned beans may be convenient, but some varieties may contain very high levels of sodium. Excess sodium intake over time can result in increased blood pressure. Go for low-sodium or no-salt-added canned beans, or consider preparing your favorite dried beans from scratch.

To learn more about healthy diets for individuals with diabetes, read our other articles: