Black Beans (From Dried, Fat Added): A Low Glycemic Superfood

Black beans are a nutritional powerhouse that offer excellent health benefits while maintaining a low glycemic impact. These versatile legumes can be a perfect addition to your low glycemic diet. Let’s explore their nutritional profile and benefits in detail.

Glycemic Impact of Black Beans

Black beans (prepared from dried, with fat added) have an impressively low glycemic index and load:

• Glycemic Index (GI): 20 (Low)
• Glycemic Load (GL): 2.78 (Low)

With a GI of 20, black beans fall well within the low glycemic category (under 55), making them an excellent choice for those monitoring blood sugar levels. The low glycemic load of 2.78 further confirms that these beans have minimal impact on blood glucose when consumed in a standard serving.

Nutritional Profile (per 100g serving)

• Calories: 181
• Protein: 8.23g
• Fat: 7.01g
• Carbohydrates: 22g
• Fiber: 8.1g
• Sugar: 0.3g
• Net Carbs: 13.9g

Health Benefits of Black Beans

Excellent Source of Fiber

With 8.1g of fiber per 100g serving, black beans provide approximately 32% of the daily recommended fiber intake for adults. This high fiber content contributes to their low glycemic impact and offers numerous health benefits:

• Promotes digestive health
• Helps maintain stable blood sugar levels
• Contributes to a feeling of fullness, which may aid in weight management
• Supports healthy cholesterol levels

Quality Plant Protein

Providing 8.23g of protein per serving, black beans are an excellent plant-based protein source, making them particularly valuable for vegetarian and vegan diets.

Low in Sugar

With only 0.3g of sugar per serving, black beans are an ideal food for those limiting sugar intake or managing diabetes.

Incorporating Black Beans Into Your Diet

The versatility of black beans makes them easy to include in various dishes:

• Add to salads for extra protein and fiber
• Include in soups and stews
• Blend into dips like hummus
• Use as a base for vegetarian burgers
• Incorporate into Mexican-inspired dishes like burritos and tacos

Who Should Include Black Beans in Their Diet?

Black beans are particularly beneficial for:

• Individuals with diabetes or insulin resistance
• Those following a low glycemic diet
• People aiming to increase their fiber intake
• Vegetarians and vegans seeking plant-based protein
• Anyone looking to maintain stable energy levels throughout the day

Conclusion

Black beans prepared from dried with fat added represent an excellent low-glycemic food option with impressive nutritional benefits. Their combination of high fiber, good protein content, and minimal impact on blood sugar makes them a valuable addition to a balanced, health-conscious diet. By incorporating black beans into your meals, you can enjoy their rich flavor while supporting stable blood sugar levels and overall health.