Yes, some carbs can be good for your blood sugar!
Photographer: Morgan Hunt Glaze, Prop Stylist: Pricilla Montiel, Food Stylist: Chelsea Zimmer.
Key Takeaways
When it comes to carbs, many people immediately think of bread, pasta or sugary treats.
Photo:Photographer: Morgan Hunt Glaze, Prop Stylist: Pricilla Montiel, Food Stylist: Chelsea Zimmer. EatingWell design.
They are a versatile complex carb that can be used in salads, soups, wraps or nourish bowls.
Theyre also affordable, easy to prepare and packed with nutrients that might surprise you.
If youre wondering how this unassuming food could help with blood sugar regulation, youre in the right place.
Stick around, and well explain exactly why beans are a carb youll want to keep on your menu.
Trust us, youll never look at them the same way again!
Loved for their simplicity and packed with health benefits, they are an excellent addition to any balanced diet.
Here are four ways beans can help keep your blood sugar levels in check.
What makes their fiber so beneficial?
And beans are an easy way to rack up lots of this blood sugar-leveling nutrient.
For instance, 1 cup of canned black beans provides approximately 17 grams of dietary fiber.
Thats more than half the Daily Value.
But their blood sugar-regulating power comes from their soluble fiber.
This fiber forms a gel-like substance in the gut that slows the release of carbs into the bloodstream.
One cup of canned beans offers approximately 15 grams of protein, depending on the variety.
What makes beans protein so effective?
Protein takes longer to digest and metabolize than carbohydrates.
The glycemic index measures how quickly a particular food raises blood sugar levels.
Together, these nutrients slow the breakdown of carbohydrates into glucose, promoting a slow, sustained energy release.
This mineral is essential for hundreds of biochemical processes in the body, especially blood sugar regulation.
Thats nearly 30% of the Daily Value.
The Bottom Line
Beans are truly nutritional gems.
Thanks to their high fiber, protein and magnesium content and their low glycemic index, theyre our No.
1 underrated carb for better blood sugar control.
Theyre a delicious addition to any balanced diet.
Plus, they couldnt be easier to prepare.
Simply dump them into a slow cooker or pressure cooker or pop open a can.
Either way, they are as versatile as they are healthy!
United States Department of Agriculture.Food Data Central.
Beans, black, mature seeds, canned, low sodium.
2024;15:1412182. doi: 10.3389/fendo.2024.1412182.
2023;15(24):5060. doi: 10.3390/nu15245060.
2023;15(21):4495. doi: 10.3390/nu15214495.
The Bean Institute.Beans & Nutrition.
National Institutes of Health.
Office of Dietary Supplements.Magnesium - Fact Sheet for Health Professionals.
