Beans help control blood sugar levels through a combination of their nutritional composition and the way they are digested.
Here’s how:
1. High in Fiber (Especially Soluble Fiber)
Beans are rich in soluble fiber, which slows down digestion and reduces the rate at which sugar is absorbed into the bloodstream.
This helps prevent spikes in blood sugar after eating.
2. Low Glycemic Index (GI)
Beans have a low glycemic index, meaning they cause a gradual rise in blood sugar rather than a sharp spike.
Foods with a low GI are ideal for managing type 2 diabetes and insulin resistance.
3. Rich in Plant-Based Protein
Protein slows digestion and helps you feel full longer, which helps maintain stable blood sugar levels.
Unlike animal protein, beans don’t contain saturated fat, making them a heart-healthy option as well.
4. Contain Resistant Starch
Some starches in beans are “resistant,” meaning they aren’t fully broken down and absorbed in the small intestine.
This leads to less glucose entering the bloodstream and also promotes healthy gut bacteria, which may indirectly improve insulin sensitivity.
5. Support Weight Management
Beans are filling, thanks to their fiber + protein combo, which can help reduce overeating or snacking on sugary foods.
Maintaining a healthy weight is crucial for blood sugar control.
