Beans: The One Superfood All Diabetics Should Include in Their Diet

beans for diabetics

They’re grouped with carbohydrates, but they’re also high in protein and fiber. And they’re recommended by the US Department of Agriculture for everyone. For one, there are specific benefits of beans for diabetics.

The Protein

The USDA recommends plant proteins in general and beans in particular as alternative protein sources. Due to concerns about saturated fat, the USDA recommends replacing some part of the meat proteins in your diet with plant proteins. And it’s hard to beat beans.

The Fiber

Beans are rich in soluble fiber. When fiber ferments, the byproducts improve the health of your digestive tract. It’s that fermentation, though, that can make beans embarrassing – at least until you get used to them. And there are studies proving the benefits of beans for your gut. One study published in the Journal of Nutritional Biochemistry found that navy and black beans improved colon health.

The Best Part of Beans for Diabetics

Research shows the positive effect of beans on blood sugar and heart health, both crucial issues in treating diabetes. For instance, the Journal of the American Medical Association published a study on glycemic control and cardiovascular risk in type 2 diabetics. It showed that beans increase glycemic control and reduce cardiovascular risk factors. Those may be the most important benefits of beans for diabetics.


If you’re not used to beans, you might want to start slow and build up your tolerance. Or you may have no problem at all. Everybody is unique. But with all the benefits of beans for diabetics, they’re worth the trouble.