Baked Beans: A Low-Glycemic Comfort Food
Baked beans are a popular side dish enjoyed across many cultures, offering both comfort and nutrition. Let’s explore this versatile food and understand its impact on blood sugar levels.
Glycemic Index and Glycemic Load
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Baked beans have a Glycemic Index (GI) of 48, placing them in the low-glycemic category. With a Glycemic Load of 8.26, they provide a relatively modest impact on blood sugar levels, making them a suitable option for those monitoring their glucose response.
Nutritional Profile (Per 100g Serving)
- Calories: 105
- Protein: 4.52g
- Fat: 0.89g
- Carbohydrates: 21.6g
- Fiber: 4.4g
- Sugar: 8.23g
- Net Carbs: 17.2g
Health Benefits
Baked beans offer several nutritional advantages:
- Excellent Fiber Source: With 4.4g of fiber per serving, baked beans contribute to digestive health and help maintain steady blood sugar levels.
- Plant-Based Protein: Providing 4.52g of protein, they’re a valuable protein source for vegetarians and vegans.
- Low Fat Content: At less than 1g of fat per serving, they’re a heart-healthy food option.
Glycemic Considerations
The moderate GI and GL values of baked beans can be attributed to their:
- High fiber content, which slows down carbohydrate digestion
- Protein content, which helps moderate blood sugar response
- Complex carbohydrate structure in beans
Incorporating Baked Beans Into Your Diet
- Pair with protein sources like lean meat or eggs to further reduce the glycemic impact
- Add vegetables to create a more balanced meal
- Watch portion sizes, as the glycemic load increases with larger servings
- Be mindful of added sugars in some commercial baked bean products
Bottom Line
Baked beans represent a nutritious, low-glycemic food choice that can be part of a balanced diet. Their combination of fiber, protein, and complex carbohydrates makes them a satisfying option that offers steady energy without dramatic blood sugar spikes. For those managing diabetes or following a low-glycemic eating plan, baked beans can be a welcome addition to the menu.