White Beans: A Low Glycemic Index Powerhouse
Are you looking for a versatile, nutritious food that won’t spike your blood sugar? White beans cooked from dried with added fat might be just what you need in your dietary arsenal.
Glycemic Profile of White Beans
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White beans (prepared from dried with fat added) have an impressively low glycemic index of just 13. This puts them firmly in the low GI category, making them an excellent choice for blood sugar management.
With a glycemic load of only 2.26 per 100g serving, white beans provide sustainable energy without causing dramatic fluctuations in blood glucose levels.
Nutritional Breakdown
A 100g serving of white beans (from dried, with fat added) offers:
- Calories: 188
- Protein: 9.04g
- Fat: 6.83g
- Carbohydrates: 23.3g
- Fiber: 5.9g
- Sugar: 0.32g
- Net Carbs: 17.4g
Why White Beans Are Great for Blood Sugar Control
The low GI value of white beans can be attributed to their impressive fiber content and protein composition. The 5.9g of fiber per serving slows down digestion and helps moderate the absorption of carbohydrates into the bloodstream.
Additionally, the relatively high protein content (9.04g per serving) further helps stabilize blood sugar levels while contributing to satiety and muscle maintenance.
Incorporating White Beans Into Your Diet
White beans are incredibly versatile in the kitchen. Consider these blood sugar-friendly serving suggestions:
- Add to soups and stews for added protein and fiber
- Blend into a creamy dip with olive oil, garlic, and herbs
- Mix into salads for a substantial protein boost
- Use as a side dish seasoned with herbs and a drizzle of olive oil
- Incorporate into vegetable-rich casseroles
Bottom Line on White Beans
With their very low glycemic index of 13 and minimal glycemic load of 2.26, white beans prepared from dried with added fat represent an excellent choice for those monitoring their blood sugar levels. Their impressive nutritional profile—rich in protein and fiber while low in sugar—makes them a smart addition to a balanced diet focused on steady energy and optimal health.
Remember that the preparation method matters: this nutritional information applies specifically to white beans prepared from dried with fat added during cooking. Different preparation methods may yield slightly different nutritional profiles and glycemic responses.