Can diabetics eat refried beans?

Beans offer many health benefits for people with diabetes. They are a versatile, high-nutrient superfood that can help control blood sugar levels and fight disease. Benefits for people living with diabetes include high protein and fiber, low fat, and low GI rating.

medicalnewstoday.com - Beans and diabetes: Benefits, nutrition, and best types

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This article discusses the benefits of beans, their nutrition , and the best types of beans to consume. The American Diabetes Association (ADA) created a list of beneficial foods for diabetes , or diabetic superfoods, that are “rich in vitamins , minerals, antioxidants , and fiber” and may help prevent disease. Beans are at the top of this list. Beans are a diabetes superfood, meaning they are an excellent choice for people with diabetes and provide many health and nutritional benefits. Beans are an excellent, affordable source of protein, fiber, and minerals. Adding beans to a meal can help people keep their blood sugar levels stable and help keep the body healthy.

The following sections discuss the benefits of beans for diabetes.

Carbohydrates

Although beans contain carbohydrates, they are low on the glycemic index (GI) scale and do not cause significant spikes in a person’s blood sugar levels. Beans are a complex carbohydrate. The body digests this form more slowly than other carbohydrates, helping to keep blood sugar levels stable for longer. According to the University of California, a ½ cup serving of the following beans contains 125 calories, 15 grams (g) of carbohydrates, 7 g of protein, and 0–3 grams of fat when cooked:

kidney beans

black beans

navy beans

white beans

garbanzo beans or chickpeas

lima beans

pinto beans

Baked beans may contain more carbohydrate. Cans of baked beans can also contain lots of added sugar, so check the label before buying. The latest ADA guidelines, published in 2019, state that “there is not an ideal percentage of calories from carbohydrate, protein, and fat for all people with diabetes.” Instead, they recommend that people follow a diet based on their individual needs. People can work out their personal diet plan with a dietitian or healthcare provider.

Fiber

High-fiber foods, including beans, can reduce the impact of high-GI foods on blood sugar levels. This is because fiber slows down the digestive process, which helps keep blood sugar levels stable for longer. Eating beans will supply a person with a steady supply of glucose instead of the sudden energy rush associated with simple carbohydrates. Fiber offers additional benefits for heart health. The American Heart Association (AHA) state that dietary fiber improves blood cholesterol levels and lowers the risk of heart disease, stroke, and obesity, which are all potential complications of diabetes.

Protein

Beans are an excellent source of plant-based protein. Protein is essential for body tissue growth and repair. The body can break down protein into glucose to use for energy. However, this takes longer than breaking down carbohydrates, slowing down the digestive process. High-protein foods can help people feel fuller for longer, reducing the risk of overeating and obesity. According to the ADA, a ½ cup of beans can offer the protein equivalent of 1 ounce of meat, but without the saturated fat. They provide a low-calorie, cost-effective way to add protein to the diet.

Vitamins and minerals

Beans are nutrient-rich, containing vitamins and minerals with little or no trans-fat, salt, and cholesterol. This is one of the reasons why beans are so good at lowering a person’s risk of disease.

Beans contain many essential vitamins and minerals, including:

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Black beans, kidney beans, navy beans are the ones considered best for weight loss plan. The fiber content keeps you fuller for a longer period of time and protein boosts satiety and calorie expenditure.

timesofindia.indiatimes.com - Why beans (kidney beans, chickpeas, soybean) should be an important ...

Many do not consider beans healthy when following a low carb diet as it is high in carbohydrates. However, along with carbs, beans also contain fiber (mostly soluble), which can help lower cholesterol level. Black beans, kidney beans, navy beans are the ones considered best for weight loss plan. The fiber content keeps you fuller for a longer period of time and protein boosts satiety and calorie expenditure. As per a 2016 review published in the American Journal of Clinical Nutrition, beans can help to maintain your weight even when you are not attempting to restrict your calories intake. When we talk about beans we are excluding green beans as it is considered a vegetable and is not a part of pulses family. But it is still packed with fiber and contains 44 calories per cup.

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