Black Beans (1 Cup)
Afternoon Snack
128 mg/dL
avg. peak value
Usually causes a medium spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume Black Beans without glucose spikes
Pair with Protein
Include a protein source such as grilled chicken, tofu, or fish. Protein can slow down the absorption of carbohydrates, helping to moderate blood sugar spikes.
Add Healthy Fats
Incorporate healthy fats like avocado, nuts, or olive oil into your meal. These can help to slow digestion and reduce glucose spikes.
Combine with Non-Starchy Vegetables
Add a variety of non-starchy vegetables such as spinach, broccoli, or bell peppers. The fiber content in these vegetables aids in slowing down carbohydrate absorption.
Portion Control
Be mindful of your serving size of black beans. Consuming smaller portions can help manage blood sugar levels more effectively.
Include Vinegar
Consider adding a splash of vinegar, such as apple cider or balsamic, to your beans. Vinegar has been shown to improve insulin sensitivity and can help in blunting blood sugar spikes.
Opt for Whole Grains
If you are having any grains with your meal, choose whole grains like quinoa or barley, which have a slower impact on blood sugar levels.
Cook Beans Properly
Ensure black beans are cooked thoroughly, as undercooked beans can be more difficult to digest, potentially impacting glucose response.
Stay Hydrated
Drink plenty of water with your meal. Adequate hydration can aid in digestion and help maintain stable blood sugar levels.
Walk After Eating
Consider taking a short walk after eating. Physical activity can help lower blood sugar levels by increasing insulin sensitivity.
Monitor Meal Timing
Avoid eating large amounts of black beans late at night. Eating earlier in the evening allows more time for your body to process the carbohydrates.
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