While nearly all beans have a low glycemic load ranking and will not raise your blood sugar, the fiber in beans will also help lower and stabilize your blood sugar if you eat other higher glycemic index foods. The fiber, specifically the soluble fiber, prevents glucose from other foods and beverages from digesting in your body as quickly.
Do beans increase blood sugar?
Beans of any variety (black, pinto, cannellini, navy) slowly raise blood sugar. They are high in protein and fiber, with a third of your daily intake in a ½ cup of beans. And they are low on the glycemic index. It is recommended that you eat low-sodium or dried beans to reduce sodium consumption.
The scale ranges from 0 to 40. Foods ranked 10 and below have a low glycemic load and will not significantly raise your blood sugar. Baked beans, black beans and kidney beans all have a very low glycemic load of 7 and will not raise your blood sugar.
The American Diabetes Association advises people with diabetes to add dried beans or no-sodium canned beans to several meals each week. They are low on the glycemic index and can help manage blood sugar levels better than many other starchy foods.
Many people know that beans are a healthful food, but since beans are a predominantly a carbohydrate source, you may be curious just what kind of effect beans have your blood sugar levels. The glycemic index is a numerical ranking scale that rates a food or a beverage on how much it is likely to effect your blood sugar levels.
Which foods Don’t Raise your blood sugar?
Foods ranked 10 and below have a low glycemic load and will not significantly raise your blood sugar. Baked beans, black beans and kidney beans all have a very low glycemic load of 7 and will not raise your blood sugar. Dr. Jonny Bowden refers to beans as the “ultimate blood sugar regulator” because they are so rich in dietary fiber.
What are the health benefits of beans?
They are low on the glycemic index and can help manage blood sugar levels better than many other starchy foods. Beans also contain protein and fiber, making them a healthy 2-for-1 nutritional component to every meal.