Daily Tip

Are black beans safe for diabetics?

Q. I noticed that black beans are high in carbohydrates and was wondering whether they were safe for a diabetic to consume. Also, where can I buy high quality black beans?

A. Beans, including black beans, do contain carbohydrates, but they also contain a significant amount of dietary fiber, protein, and other nutrients that result in a relatively low glycemic index rating. Foods with low glycemic index values are better choices for stabilizing blood sugar than foods with high glycemic index values, and most healthcare practitioners would support the inclusion of low glycemic index foods in the meal plan of a person with diabetes. Relatively high glycemic index foods have ratings above 50, and often between 75-100. Most beans have glycemic index values in the 20-50 range. As you can see, that places them on the bottom half of the glycemic index rating system. For more information on glycemic index see our article on that subject. Should you have specific questions as to whether black beans are supportive of your individual health, we suggest that you ask your healthcare practitioner.

It’s fairly easy to find uncooked, dry black beans at most supermarkets. However, unless those beans carry a certified organic label, you cannot be sure that you are getting the highest quality beans. Usually, my favorite place to find high quality black beans is at a natural foods grocery or health food store. That’s because these stores often carry organic products.

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