Beans -- along with lentils, chick peas, split peas, and black-eyed peas -- are often referred to as starchy vegetables, but their formal title is legume. Beans make an excellent source of plant-based protein. Unlike animal meat sources of protein, however, beans also contain carbohydrates. If you follow a diabetes diet, count beans as both protein and carbohydrate.
Classification
:A diabetes diet includes five main food groups: non-starchy vegetables, starchy carbohydrates, protein, milk and fruit. Beans belong both to the starchy carbohydrates group and the protein group. On a diabetes diet, you can include beans in your meal plan to help satisfy your protein intake requirement. The carbohydrates in beans, however, count toward your goal of limiting carbohydrate intake to 45 g to 60 g of total carbohydrate per meal.
Protein
Beans provide an excellent source of lean protein on a diabetes diet. Deemed a diabetes superfood by the American Diabetes Association, 1/4 cup of beans contains as much protein as 1 oz. of meat, but without the unhealthy saturated fat. You'll find about 7 g of protein in 1/2 cup of cooked beans, such as black, kidney, navy or pinto. In terms of your protein intake recommendations, you should consume about 2 to 5 oz. of lean meat, or the equivalent -- 1/2 cup to 1 1/4 cup of high-protein beans -- per day.
Blood Glucose and Carbohydrate
A 1/2-cup serving of beans contains about 20 g of total carbohydrate -- up to one-third of the 45 to 60 g of total carbohydrate you should consume at breakfast, lunch and dinner. Total carbohydrate includes sugar, starch and fiber. Sugar and starch elevate your blood sugar, but fiber does not. Although beans contain starch, they also provide one of the best sources of fiber. Moderating your carbohydrate intake and eating about the same amount at each meals help manage your blood glucose levels.
Healthy Carbs
Beans and other legumes are an important part of a healthy and balanced diabetes diet. Other nutrient-dense carbohydrates include fruit, non-starchy vegetables, whole grains, low-fat milk and plain raw nuts. Limit your intake of refined carbohydrates such as white bread and refined breakfast cereals as they contain a lot of starch but little fiber. Make sweets such as candy or cake a rare treat and keep portions small.
References
- United States Department of Agriculture: ChooseMyPlate.gov -- Food Groups: Protein Foods -- Beans and Peas are Unique Foods
- American Diabetes Association: Food and Fitness -- Diabetes Superfoods
- American Diabetes Association: Food and Fitness -- Carbohydrates
- American Diabetes Association: Food and Fitness -- Glycemic Index and Diabetes
- American Diabetes Association: Food and Fitness -- Create Your Plate
- American Diabetes Association: Food and Fitness -- Lean Meats
