Beans and Diabetes

Publish On Diabetes By Ilia

beans and diabetes

Beans may not be as famous as other widely consumed vegetables. However, because of their nutritional value and added health benefits to millions of individuals, they have been considered a superfood. Their impact on different health conditions is huge, making them an excellent addition to your daily diet. However, do beans also benefit people with diabetes?

The American Diabetes Association recommends adding dried beans several times to your diet. They help in managing blood sugar levels because of their low glycemic index. They also contain protein and fiber, which are essential nutrients that people with diabetes should include in their diet.

What makes beans unique is that they are an excellent replacement for meat. Eating beans is a good choice if you wish to avoid meat without compromising your protein supply. Beans are high in protein, making them your perfect options during your meals. They are even easy to prepare!

Nutritional Profile

The following nutrients and minerals are present in beans.

  • Calories
  • Fiber
  • Protein
  • Carbohydrates
  • Sodium
  • Potassium
  • Fat
  • Copper
  • Iron
  • Magnesium
  • Thiamin
  • Folic acid
  • Riboflavin
  • Vitamin B6

Beans fall into the category of starchy foods like potatoes. However, this should not stop you from consuming beans moderately. Beans are high in fiber and protein compared to other starchy foods. Beans will not have a significant impact on your blood glucose.

One of the significant benefits of beans is the presence of soluble fiber. Beans are good for healthy gut bacteria resulting in improved and more robust gut health. Research also says that soluble fiber reduces episodes of insulin resistance, a condition that people with diabetes should prevent.

Types of Beans

The following types of beans are present in different areas across the globe.

  • Adzuki
  • Black bean
  • Cannellini
  • Fava bean
  • Garbanzo
  • Kidney bean
  • Mung
  • Pinto

Among these varieties, the most recommended for improving blood sugar levels are pinto, garbanzo, black beans, and kidney beans. Since they are a rich source of fiber, they slow down the digestion process. These beans will make people with diabetes feel full immediately.


Beans are safe to consume if you have diabetes. If your blood sugar levels vary, adding these superfoods is necessary. Beans are also a great choice if losing weight is your goal. The high fiber content in beans can curb your appetite, helping you feel full and prevent excessive food consumption.

In managing your diabetes, it is always necessary to keep a tab on your food. If you’re adding beans to your daily diet, speak with your healthcare professional or dietitian first. This way, you will know how you should prepare beans and ensure that your blood sugar levels are safe and secure.