I've been eating a lot of beans lately. They’re probably the cheapest source of nutrition, but they’re also one of the most versatile. That’s why I don’t mind experimenting with beans—soups, salads, tacos, even blended into dips.
But beyond their affordability and adaptability, there’s something else about beans that’s worth talking about: their impact on blood sugar.
Are Beans Good for Blood Sugar?
Yes—beans are one of the best foods for stabilizing blood sugar levels. Unlike refined carbs that cause quick spikes and crashes, beans provide slow, steady energy.
This is because they contain three key nutrients that work together:
✅ Fiber – Slows digestion and prevents blood sugar spikes.
✅ Protein – Helps regulate insulin response and keeps you full longer.
✅ Complex Carbohydrates – Break down slowly, avoiding sharp increases in blood sugar.
Studies show that regularly eating beans can improve insulin sensitivity, making them a great addition to a diet focused on preventing or managing diabetes.
Beans vs. Other Carbs
Compared to starchy foods like white rice, potatoes, or bread, beans have a much lower glycemic index (GI). That means they cause a much smaller rise in blood sugar after eating.
For example:
White rice has a GI of around 73 (high).
Potatoes range between 70-90 depending on the type.
Black beans? Around 30 (low).
Chickpeas? Even lower at 28.
So, if you’re looking to balance your meals and avoid blood sugar crashes, replacing refined carbs with beans is a smart move.
Best Beans for Blood Sugar Control
While most beans offer blood sugar benefits, here are a few of the best options:
✅ Black Beans – High in fiber and antioxidants, great for heart health.
✅ Chickpeas (Garbanzo Beans) – Low GI, good for digestion.
✅ Lentils – Super high in protein and iron.
✅ Kidney Beans – Packed with fiber and slow-digesting carbs.
How to Add More Beans to Your Diet
If you’re new to beans or want to use them in easy, blood sugar-friendly meals, here are a few ideas:
🥣 Add to Soups & Stews – White beans in a vegetable soup or lentils in a curry.
🥗 Mix into Salads – Chickpeas or black beans make a salad heartier.
🌮 Use in Tacos or Wraps – Swap half the meat for beans to boost fiber.
🍞 Blend into Spreads – Hummus, black bean dip, or white bean puree.
🍛 Pair with Whole Grains – Brown rice and beans are a classic combo for a reason.
A Simple Bean Recipe to Try
Garlic & Lemon Chickpea Salad
🫘 Ingredients:
1 can chickpeas, drained & rinsed
2 tbsp olive oil
Juice of 1 lemon
1 clove garlic, minced
¼ tsp sea salt
Black pepper to taste
Fresh parsley (optional)
🥣 Directions:
1️⃣ In a bowl, combine chickpeas, olive oil, lemon juice, and garlic.
2️⃣ Season with salt, pepper, and fresh parsley.
3️⃣ Let it sit for 10 minutes to absorb flavors.
4️⃣ Enjoy as a side dish, on toast, or over greens.
Final Thoughts
Beans are a simple, affordable, and powerful food for keeping blood sugar stable.
Whether you have diabetes, want more energy, or just need a cheap but nutritious meal, beans are worth adding to your plate.
So, what’s your favorite way to eat beans? Let me know—I’m always looking for new ways to experiment!
🚀 Want more food & wellness tips? Stay tuned for more easy, health-focused ideas.