This post is part of a series where I test my glucose response 1-hour & 2-hours after eating. I standardize the results as much as possible with the following rules:
✅ Measure baseline glucose between 10 AM – 12 PM
✅ No food for 12+ hours before the test
✅ Allowed to drink 1 coffee & ~30 oz. of water
✅ Eat 300 calories of one whole food
✅ Measure blood sugar after 1-hour
✅ Measure blood sugar after 2-hour
In the future I plan to vary the tests by eating meals or combining foods.
Click here to see all glucose tests, and read this article for my results!
My 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.
Below is the macronutrient breakdown for this test:
1 servings per container
- Amount Per ServingCalories300
- % Daily Value *
- Total Fat
- Saturated Fat 0g 0%
- Cholesterol 0mg 0%
- Sodium 200mg 9%
- Total Carbohydrate
- Dietary Fiber 20g 80%
- Sugars 0g
- Protein 20g 40%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
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.
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