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Choose Beans to Help Manage Diabetes


Beans are a great food option for diabetics.


Legumes and beans are probably the most common of food. You can find them in pretty much every grocery and they are relatively cheap. You can find them dried or canned.

When it comes to using food to better manage your diabetes, beans are a great bet.

The best choices are dried beans or low-sodium canned beans.

For dried beans, make sure to rinse your beans and then soak overnight either just on the counter or in a slow cooker. Once soaked, the beans can then be boiled in fresh water on the stove until the desired consistency.

Beans can be added directly into soups and stews, mixed into brown rice, and even added to pasta dishes. They are also great on their own as a side.

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Why are beans good for diabetes?

The American Diabetes Association advises people with diabetes to add beans to their meal plans because beans have a low glycemic index and can help manage blood sugar levels better than many other starchy foods.

In addition, beans contain protein and fiber, making them a nutritional powerhouse. Beebe diabetes educators and registered dietitians recommend trying a variety of beans to find which ones you prefer and which agree with your digestive system, as they can cause indigestion and gas in some cases.

It is important to remember that 1/3 cup of cooked beans is considered one starch diabetic exchange, providing about 80 calories and about 15 grams of carbohydrates.

If you are a vegetarian, the serving size should be ½ cup to provide 7 grams protein, which is equal to the protein found in a 1-ounce servicing of meat.

Learn more about managing your diabetes or planning your meals by calling Beebe Diabetes Management & Medical Nutrition Therapy: 302-645-3121.