Beans, from dried, NS as to type, no added fat – A Low-Glycemic Powerhouse

Dried beans are a nutritional treasure and a fantastic option for those monitoring their blood sugar levels. Let’s explore why these versatile legumes deserve a special place in your diet.

Glycemic Impact

With a Glycemic Index (GI) of only 29, dried beans fall well within the low-glycemic category of foods. This low GI value means beans cause a slow, gradual rise in blood sugar rather than a rapid spike, making them an excellent choice for:

• People with diabetes
• Those following low-GI diets
• Anyone looking to maintain steady energy levels

The Glycemic Load (GL) is just 4.78 per 100g serving, which confirms that beans have a minimal impact on blood glucose levels despite their carbohydrate content.

Nutritional Profile

A 100g serving of dried beans (cooked with no added fat) provides:

• Calories: 139
• Protein: 8.92g
• Fat: 0.62g
• Carbohydrates: 25.4g
• Fiber: 8.9g
• Sugar: 0.33g
• Net Carbs: 16.5g

Health Benefits

Excellent Source of Plant Protein

With nearly 9g of protein per 100g serving, beans provide a significant amount of plant-based protein, making them an essential food for vegetarians and vegans, as well as anyone looking to reduce animal protein consumption.

Fiber Powerhouse

Containing an impressive 8.9g of fiber per 100g, beans help:

• Improve digestion
• Increase satiety (feeling of fullness)
• Further reduce the glycemic impact of meals
• Support gut health
• Reduce cholesterol levels

Low in Fat and Sugar

With minimal fat (0.62g) and almost no sugar (0.33g), beans are an excellent option for those managing their weight or reducing sugar intake.

Incorporating Beans into Your Diet

The low glycemic impact paired with high nutritional value makes beans an ideal addition to a balanced diet. Consider these ways to enjoy them:

• Add to soups and stews
• Mix into salads for extra protein
• Blend into dips like hummus
• Serve as a side dish with herbs and spices
• Use in vegetarian burgers or patties
• Combine with whole grains for complete protein meals

Bottom Line

Dried beans without added fat are a nutritional powerhouse with a minimal glycemic impact. Their combination of low GI (29), moderate carbohydrates, high fiber, and significant protein content makes them an excellent choice for anyone looking to maintain stable blood sugar levels while enjoying a nutritious, satisfying food.

For optimal blood sugar management, pair beans with non-starchy vegetables and healthy fats to create balanced meals that provide sustained energy throughout the day.