Beans belong to the starchy foods category on a diabetes diet. Starch is a type of complex carbohydrate. Complex carbohydrates, as opposed to fast-acting simple sugar carbohydrates, break down slowly in your body and prove less likely to cause unsafe blood sugar spikes. According to the American Diabetes Association, starchy foods should comprisehalf of your breakfast meals and one-quarter of your lunch and dinner meals. Eating navy beans is an excellent way to fulfill your starchy food requirements on a diabetes diet.
Fiber
Navy beans provide an excellent source of soluble fiber, a nutrient that may help persons with diabetes maintain healthy blood sugar levels. Soluble fiber may help slow down your body's absorption of sugars into the bloodstream, stabilizing your blood glucose levels. In addition, the soluble fiber found in navy beans may help protect you against heart disease by lowering your blood pressure, reducing your low-density lipoprotein cholesterol and preventing inflammation of your blood vessels.
Potassium
Navy beans are an excellent source of potassium. A 1-cup serving of cooked navy beans contains 708 mg of potassium. Potassium helps offset sodium in your diet and promotes healthy blood pressure levels. Persons with diabetes face an increased risk of developing hypertension. Navy beans can help you obtain the 4,700 mg of potassium you should include in your daily diet. Also aim to limit sodium to 1,500 mg or less each day.
Protein
The American Diabetes Association states that the best sources of protein for persons with diabetes provide few calories and little saturated fat. Navy beans fit this criteria, which is why they are a highly recommended source of lean protein. A 1/2-cup serving of cooked navy beans contains as much protein as 1 oz. of meat. A 1/2 cup of navy beans contains 7.49 g of protein, but only 127.5 calories and 0.089 g of saturated fat.
Recipes
Navy beans can fit comfortably in a variety of diabetes-friendly meals. Try a navy bean and sweet red pepper salsa. The recipe calls for navy beans, red bell pepper, capers, oregano leaves, garlic clove, olive oil and freshly squeezed lemon juice. Combine the ingredients to make a healthy homemade salsa, and spread over baked whole grain pita bread slices. Or make a southwestern salad. Top a bed of romaine and baby spinach with navy beans, onions, green peppers, tomatoes and lime juice. Or prepare a homemade navy bean soup.
References
- American Diabetes Association: Food and Fitness --- Create Your Plate
- American Diabetes Association: Food and Fitness --- Carbohydrates
- American Diabetes Association: Food and Fitness --- Diabetes Superfoods
- Mayo Clinic: Nutrition and Healthy Eating --- Dietary Fiber: Essential for a Healthy Diet
- U.S. Department of Agriculture Nutrient Database
- American Heart Association: Potassium and High Blood Pressure; Jan. 21, 2011
