Diabetes, being complicated is a condition that is very difficult to manage. As such, when a person is suffering from diabetes, he or she is always conscious about what is to be included and what should not be included in the diet. In this article, we shall try to analyze the effects of adding black beans to a diabetic diet.
So, come and join in for the article “Can Diabetics Eat Black Beans?”
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Facts About Black Beans
The following are some of the facts about black beans that you need to consider when you are making a decision whether or not you should include these in your regular diet:
- One-third cup of black beans is known to contain around 75 units of calories, 5 grams of protein, 13 grams of carbohydrates, and 5 grams of fiber
- Although black beans are known to be high in the total amount of carbohydrates that they contain, the low glycemic index ensures that these beans are healthy even if regularly consumed by the diabetes patients
- Whenever you have one-half cup of beans if you are a diabetic patient, you should ensure that you have one source of protein and starch along with the same
Having known the important facts about black beans, let us see some of the benefits that regular consumption of these beans can have on the diabetes patients.
Benefits of Eating Black Beans for Diabetics
The following are some of the advantages that you can get if you are a patient with diabetes and eat black beans:
- The black beans are low in the glycemic index which means that you can eat them safely with diabetes without the fear of your blood glucose rising
- This also means that the beans are slow to digest. This is something which is very effective for all the diabetes patients as this shall prevent any increase in the levels of blood glucose
- Low in fat and high in protein, the black beans are an important super food for all those who suffer from diabetes. You can replace meat with black beans in your diet.
- People who are on a beans diet are known to benefit greatly as the regular consumption of the beans helps to reduce the high levels of blood pressure. This, in turn, reduces the risks of several cardiovascular diseases in diabetes patients.
- The healthy fiber that is present in black beans further goes a long way in helping to make you feel full for a longer period of time. This also helps in managing weight in a better way which is essential for all the diabetes patients.
- The black beans are considered to be a rich source of soluble fiber. This implies that when you include the food in the regular diet, you tend to get healthy gut bacteria. A healthy gut, in turn, improves digestion and stomach health. Apart from that, a healthy gut goes a long way in helping to reduce the resistance of the body towards the hormone insulin.
- Finally, the regular consumption of black beans has also been known to reduce the levels of hemoglobin A1c in the diabetes patients. This, as we know, goes a long way in helping to manage diabetes in a much better way.
Thus, black beans can be a safe bet for a person who suffers from diabetes.
How to Include Beans in Your Daily Diet?
Given the benefits of including black beans in the regular diet of a diabetes patient, it is important that the same be included in the daily diet. But the question is, “How do you include beans in your regular diet?” The following are some of the ways in which black beans can be included in the diet of a diabetes patient:
- You can add black beans to your salad. Just boil these beans and they can be added to other vegetables to make a great salad
- Black beans can also be added to soups
- You can use the beans as a side dish to your tacos as well as tortillas
- You can also use black beans as a dip in the form of hummus
- Refried beans which are fat-free can also be added as part of your meal
- You can also eat black beans as a vegetable or curry along with your chappatis or rice
While you include the black beans in your daily diet, keep in mind the below-mentioned points:
- Make sure that you do not add too much salt or any other seasonings to the black beans. This will nullify the nutritional effect of the beans.
- Avoid cooking baked beans with pork fat
- The seasonings that can be used with black beans to retain the nutritional value includes sage, garlic, or cumin
- You should also remember to consult your dietician before including black beans in your daily diet
Thus, black beans can safely be included in your daily diet if your doctor so prescribes and if the above-mentioned adequate steps are taken by you.
We hope that the above article has been helpful in educating you of the relationship that exists between diabetes and the consumption of black beans. While it is absolutely safe to eat the beans, it is however recommended that you do consult your doctor before making black beans a part of your regular diabetic diet.The reason for the same is that what may suit you need not necessarily be beneficial for someone else and vice versa.