Beans have been and are a staple on dinner tables across the world and form the basis for many types of ethnic cuisine. Red beans, also known as kidney beans, chili beans or adzuki beans, are like any other bean type: high in protein and full of fiber, antioxidants and vitamins. They're also moderate in carbohydrate content, which affects their ranking on the glycemic index.
About the Index
The glycemic index was devised by Dr. David Jenkins and Canadian researchers in the early 1980s as a means to chart various carbohydrate-rich foods and their impact on blood sugar levels upon consumption. The belief is that some carbohydrates initiate immediate insulin production that, over time, may contribute to insulin related diseases like obesity and Type 2 diabetes. Advocates advise that by carefully selecting carbs ranked lower on the index, individuals can take a proactive approach to healthy eating and body weight management.
Ranking Red Beans
According to the index's official website, GlycemicIndex.com, basic boiled red beans have a ranking of 25; in relation to the index, this puts them well below 70, the standard mark where the body is believed to begin a high incidence of insulin production. The 25 ranking is commensurate with a 150 g serving, or slightly more than ½ cup. The ranking changes should the beans be purchased and eaten prepared from a can. This version of red beans raises their index ranking from 25 to as high as 70, depending on the brand purchased.
Changes in the Index
Interestingly enough, when coupled or included with other foods, the index rating for red beans changes despite having no difference in carbohydrate count. For instance, when red beans are added to chili, their index ranking drops since meat and tomatoes -- two common ingredients in most chili recipes -- register very low on the Index. According to the editors of "Glycemic Index," adding red beans to white rice ups their ranking on the index to nearly 100, very high on the scale since white rice alone is a perfect 100, meaning it has the highest impact on insulin production.
Consult a Doctor
As always, consult a licensed and registered dietitian or physician before making any drastic changes in your diet or if you're considering eliminating some foods because of their insulin production qualities. This is especially important for those with special dietary needs, such pregnant or lactating women, those who are clinically obese, are pre-diabetic or have been diagnosed with Type 1 or Type 2 diabetes.
References
- Glycemic Index.com: Red Beans
- "Glycemic Index"; Editors of Publications International; 2010
