"Eat beans, America needs the gas," was a popular slogan during the 1970s gasoline shortages. Despite their tendency to cause gassy stomachs, beans are a low-fat, low-cholesterol source of protein and carbohydrates. Most beans contain roughly 25 g of carbohydrates per serving, with starch making up the bulk of them. Starch is a complex carbohydrate that takes longer for the body to absorb, helping to retain a sense of fullness and reducing unnecessary spikes in blood sugar levels.
Garbanzo Beans
Garbanzo beans, also known as chickpeas, have the highest consumption rate of any legume, according to the Produce for Better Health Foundation. A 1/2-cup serving of garbanzo beans contains 130 calories and 22 g of carbohydrates, and supplies 24 percent of the daily dietary reference intake for fiber and 35 percent of the daily recommended allowance of folates. Use garbanzo beans to make a hummus spread, or sprinkle them on a salad for a bit of extra protein and carbohydrates.
Red Kidney Beans
Kidney beans have a smooth taste and firm texture, making them a popular addition to many dishes. They are low in calories and high in carbohydrates, dietary fiber and potassium. A 1/2-cup serving of red kidney beans contains 112 calories and 20 g of carbohydrates, 7 g of dietary fiber and 29 percent of the recommended daily allowance of folates and 10 percent of potassium. Kidney beans are popular additions to chili, rice dishes and marinated bean salads, as well as many southwestern and Mexican dishes.
Black Beans
Black beans, also known as turtle beans, are popular throughout Latin America, the Caribbean and the southern United States. A 1/2-cup serving contains 114 calories, 20 g of carbohydrates and 7.5 g of dietary fiber, and provides 32 percent of the recommended daily allowance for folates and 15 percent of magnesium. Black beans have a sweet, mushroom-like flavor and soft texture. Use them in soups, stews, rice dishes and salads to add a bit of texture, flavor, protein and carbohydrates.
Lima Beans
In addition to being a good source of protein and carbohydrates, lima beans contain molybdenum. This trace mineral is good for those who are sensitive to sulfites, a preservative often used in prepared foods found in salad bars and delicatessens. A 1/2-cup serving of lima beans, also called butter beans, contains 108 calories, 20 g of carbohydrates, 7 g of dietary fiber and 20 percent of the daily recommended allowance of folates. Use lima beans in succotash or soups, or puree them to use as a healthy dip for fresh vegetables.
Navy Beans
Navy beans received their name because they were an integral part of the U.S. Navy's food rations in the second half of the 19th century. The beans are small and oval-shaped, with a smooth texture and skin that does not break up easily when cooked. A 1/2-cup serving of navy beans contains 127 calories, 24 g of carbohydrates and 32 percent of the daily recommended allowance of folates. Use navy beans in baked bean recipes, soups or stews.
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