How to Choose Beans and Legumes for a Low Carb Diet

Whether choosing a diet plan that features low carbohydrate intake for general purposes or as a means of managing a health condition like diabetes, one of the challenges will be preparing meals that are tasty as well as nutritious. Making use of different types of beans and legumes in meal planning will help to ensure the food selections are varied, flavorful and easy for the body to process.

Difficulty: Easy

Instructions

1. Start with obtaining a glycemic index chart. Many people with diabetes use the charts as a means of identifying the beans and legumes that are lower in carbohydrates, and thus less likely to cause a spike in blood glucose levels. Knowing the number of carbs per serving will help you stay in your range of daily carb intake.

2. Choose fresh or frozen beans and legumes when possible. The sodium content will be lower and the nutrient content higher than with processed canned foods.

3. Remember that color is your friend. Generally speaking, the darker beans will provide lower carb content and be loaded with carbohydrates that are easy for the body to assimilate.

4. Enjoy raw beans. Snow peas and green beans do not have to be cooked. Rinse thoroughly and chill for a crunchy snack that will provide nutrients without a lot of carbs.

5. Buy a new cookbook. Look for one that contains many vegetable dishes that are easy to make, and lean toward the use of low carb beans and legumes as key ingredients.

Tips & Warnings

• Remember to balance low carbs with proper amounts of protein and fats for better nutrition.
• If you must use canned beans and legumes, choose low or no sodium varieties.
• For persons managing diabetes by diet, check blood glucose levels at 1 and 2 hours after eating. This will give you an indication of how well your body processes various beans and legumes, and what effect a given bean has on your blood sugar level.

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