11/08/2025
Read Full Article Here: https://www.healthyfoodforliving.com/health/are-black-beans-good-for-diabetics/
As a physician, one of the biggest myths I have to bust for my patients with diabetes is the idea that all carbohydrates are the enemy.
This fear often causes them to avoid some of the healthiest, most powerful foods on the planet—like beans.
So, let's settle this one. Are black beans good for diabetics?
The short answer from a medical perspective is: YES. Not just "good," they are one of the most effective, affordable, and heart-protective foods you can add to your plate.
But I know it's confusing. You might be thinking, "Dr. Donovan, they have 20 grams of carbs! Won't they spike my blood sugar?"
Here’s the science of why they don't:
They are a "Slow Carb": Black beans have a very low glycemic index (GI) of around 30. This is because the carbs are "packaged" with over 7 grams of fiber. This fiber forms a gel in your gut and acts like a brake, slowing down sugar absorption. No spike, just a slow, gentle release of energy.
They Are Packed with Protein: The 7-8 grams of plant-based protein in a ½ cup serving also slows digestion and, most importantly, keeps you feeling full and satisfied. This is critical for weight management, which is a key part of diabetes care.
They Protect Your Heart: People with diabetes have a higher risk of heart disease. The soluble fiber in beans actively helps lower LDL ("bad") cholesterol, and the magnesium and potassium help manage blood pressure.
My patients who successfully manage their blood sugar don't fear beans; they use them strategically.
A Doctor's Practical Tips for Eating Beans:
✅ RINSE. YOUR. CANS. This is my non-negotiable rule. Canned beans are perfectly healthy, but they are packed in salt. A 30-second rinse under cool water washes away about 40% of the sodium.
✅ PORTION, NOT PERFECTION: A serving is a ½ cup, not the whole can. Start there, add it to your meal, and test your blood sugar 2 hours later to see how your body responds.
✅ PAIR, DON'T EAT PLAIN: Never eat your carbs "naked." Add that ½ cup of beans to a big salad, pair it with chicken or fish, and add a healthy fat like avocado. This balanced plate is the key to stable blood sugar.
Don't let the fear of carbs rob you of this incredible superfood.
For a deeper dive, I've written a full guide that covers how to pair beans with rice, which canned brands are best, and the science of the "second meal effect." You can read it here: [Insert Link to Article]
What's your favorite healthy way to eat beans? Let's share some ideas in the comments!
