Glucose is a simple sugar that is an essential nutrient in your body, as it is the primary source of energy for your cells. In other words, your cells need glucose in order to perform their functions. Your body receives its glucose supply from foods that contain carbohydrates, including beans.
Carbohydrates
Carbohydrates are essential nutrients that are broken down into glucose molecules during digestion. There are three types of carbohydrates: sugar, starch and fiber. Sugar is a fast-acting simple carbohydrate, meaning it affects your blood glucose levels almost immediately. The conversion of starch, a complex carbohydrate, takes longer. Fiber is a unique carbohydrate because, unlike sugar and starch, it does not cause your blood glucose levels to rise. Beans are considered a high-fiber starch carbohydrate.
Blood Sugar Levels
Your blood sugar levels refer to the amount of glucose present in your bloodstream. After you eat, the food particles make their way to your stomach and the digestion process begins. During digestion, sugar and starch carbohydrates are broken down and converted into tiny glucose molecules. The glucose molecules pass through the lining of your stomach and get absorbed into your bloodstream. Unlike sugar and starch, the fiber in beans does not supply your body with glucose.
Fiber
Fiber is not converted into glucose molecules, but instead passes through your body undigested. Beans are a high-fiber food. One cup of cooked black beans, for instance, contains approximately 15 g of total dietary fiber. Beans are a particularly good source of soluble fiber. The soluble fiber in beans may help protect the health of your blood glucose. If your blood glucose levels are above the normal range, you may suffer from serious health complications, including diabetes and cardiovascular disease. Soluble fiber may help lower your blood glucose levels by slowing down your body's absorption rate of sugars into the bloodstream.
Considerations
Carbohydrates should comprise 45 percent to 65 percent of your total caloric intake, according to MayoClinic.com. This amounts to about 225 g to 325 g of total carbohydrates daily, based on a 2,000-calorie diet. Keep in mind that total carbohydrates include sugar, starch and fiber. Even though beans contain carbohydrates, they can also help fulfill your protein requirement of 50 g to 175 g per day. Beans are an excellent source of lean plant-based protein.
References
- American Diabetes Association: Food and Fitness -- Carbohydrates
- MayoClinic.com; Nutrition and Healthy Eating -- Glycemic Index Diet: Losing Weight with Blood Sugar Control; November 2009
- MayoClinic.com; Nutrition and Healthy Eating -- High-Fiber Foods; November 2009
- USDA National Nutrient Database for Standard Reference
- MayoClinic.com; Nutrition and Healthy Eating -- Dietary Fiber: Essential for a Healthy Diet; November 2009
- MayoClinic.com; Nutrition and Healthy Eating -- Healthy Diet: End the Guesswork with These Nutrition Guidelines, February 2011
