Beans are a great source of soluble fiber and can be an inexpensive source of protein that is low on the glycemic index, making them ideal for preventing big swings in blood sugar levels, Smithson says.
“A higher fiber content in foods is beneficial for slowing the rise in blood glucose levels because it takes longer for your system to break down the fibrous foods,” she says.
A 100 g serving of canned black beans has 19.8 g of carbohydrates, about 115 calories, 1.3 g of fat, and nearly 6.9 g of protein.
If you opt for canned beans instead of dry, be sure to rinse them to remove added sodium.
Try eating beans in soups, tacos, Indian curry dishes, pilaf dishes, and salads, Acharya suggests.
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