Blood Glucose Response Test – Black Beans

organic-black-beansMy cabinet clearing quest continues – this time with black beans that have been sitting there for 18 months.

The last time I lost a considerable amount of weight*, I did so following the “slow carb” diet. It’s similar to keto, the main difference being that you don’t eat dairy but you can eat legumes.

So it’s obvious to me that beans and lentils, while perhaps not ideal keto foods, should have less of a fat-storing response compared to other forms of carbohydrates.

Having said that, my blood sugar response to beans was nearly exactly the same compared to oats. Each rose 30% after 1-hour and about 11% after 2-hours.

Looking at the macros of each, the total carbs are identical at 54 grams. But the black beans have less fat, more protein and more fiber.

Nutrition Facts
Serving Size 225 grams
Servings Per Container 1

Amount Per Serving
Calories 300 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 200mg 8%
Total Carbohydrate 54g 18%
Dietary Fiber 20g 80%
Sugars 0g
Protein 20g 40%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
You might think that more fiber = less dramatic blood sugar rise. At least I did. I wonder if this is negated by the lack of fat.

To date, almost all of my glucose response tests have been predictable. High fats and low carbs = steady. High carbs and low fat = spike.

I’m still waiting for that unicorn, the carbohydrate-rich food that doesn’t affect my blood sugar (or at least not as much as I expect). Does it exist?

Here are the results:

  • Date: 9/30/2016
  • Food: Organic Black Beans
  • Fast: ~13 hours
  • Base Blood Sugar: 83 mg/dL
  • 1-Hour Response: 108 mg/dL
  • 2 Hour Response: 93 mg/dL