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Diabetes: The cheap food that may keep blood sugar levels in check

Type 2 diabetes can be a 'devastating diagnosis' says expert

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Many in the UK have high blood sugar levels, making them pre-diabetic, this is not diagnosed as diabetes yet but it creates a higher risk. One crucial aspect of diabetes is blood sugar control. Diet can play an important role in keeping your levels at bay. 

When it comes to diabetes superfoods, beans come at the top of the list, the American Diabetes Association reports.

Packed with fibre, beans can help keep your blood sugar levels in check.

Even though beans contain carbohydrates, they also have a low glyceamic index (GI).

The GI explains at what speed food increases your blood sugar levels, reports Diabetes UK.

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All carbohydrates are absorbed at different rates and GI marks how quickly your blood sugar rises after eating them.

Foods with low GI can help control blood sugar levels in those who have type 2 diabetes, the charity reports.

This means that low GI foods, such as beans, don’t cause big spikes in your blood glucose levels.

The American Diabetes Association explains that beans can help blood sugar control better than many other starchy foods.

What beans should I choose?

With beans overflowing in supermarkets’ shelves, it might be difficult to know which type to opt for.

But the American charity provides an answer. It recommends dried beans or no-sodium canned alternatives.

You should add these specific types into your meals a few times each week.

It’s important to lower your sodium intake as salt can raise your blood pressure which is already at a higher risk for diabetes patients.


When it comes to the type, black beans seem to have extra benefits as studies suggest the body digests them slower, consequently helping with blood sugar management.

Other types, including kidney beans, pinto beans and adzuki beans, can also be very beneficial.

Beans are rich in fibre, the part of plant food that is not digested.

Fibre has many benefits ranging from being able to lower cholesterol to being able to reduce the risk of developing diabetes, Patient.Info (a healthcare website) reports.

There are two types of fibre – insoluble and soluble – that create a part of a healthy, varied diet, keeping your gut healthy.

In diabetes patients, fibre can help slow the absorption of glucose and improve blood glucose levels, the Mayo Clinic reports.

Beans and pulses are rich in soluble fibre which can help keep blood sugar levels in check.

Although diet can be crucial in diabetes management, the NHS explains that other steps, including exercise and regular blood tests, should also be incorporated to a new routine.
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