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Beans and legumes are excellent sources of soluble fiber, which delays stomach emptying time, slows glucose absorption, and can lower blood cholesterol and assist weight loss. Beans are also an excellent source of protein for vegetarians. Soy protein, found in soybeans and soybean products, lowers LDL (bad) cholesterol. We recommend liberal consumption of these healthy foods.
Avoid canned beans that contain brown sugar, lard, or molasses.
|
| Beans |
Portion |
Total
Carbs (g) |
Total
Sugar (g) |
Total
Fats (g) |
Recmmd. |
| Aduki beans, boiled |
1/2 cup |
19 |
2 |
0 |
Good |
| Baked beans - plain, vegetarian, canned |
1/2 cup |
26 |
8 |
0 |
Good |
| Black beans, canned |
1/2 cup |
17 |
1 |
1 |
Good |
| Black turtle soup beans, presoaked, boiled |
1/2 cup |
21 |
4 |
0 |
Good |
| Black-eyed peas, frozen |
1/2 cup |
20 |
3 |
1 |
Good |
| Butter beans, canned |
1/2 cup |
18 |
1 |
0 |
Good |
| Calico beans, cooked |
1/2 cup |
24 |
2 |
0 |
Good |
| Chickpeas (hummus) |
1/2 cup |
24 |
2 |
5 |
Good |
| Chickpeas canned, drained |
1/2 cup |
22 |
1 |
2 |
Good |
| Chili con carne, w/beans, canned |
1/2 cup |
16 |
2 |
5 |
Good |
| Chili, vegetarian, canned |
1/2 cup |
19 |
3 |
0 |
Good |
| Chili, w/turkey and beans, canned |
1/2 cup |
13 |
3 |
1 |
Good |
| Kidney beans, red, canned, or boiled |
1/2 cup |
19 |
2 |
0 |
Good |
| Kidney beans, white, boiled |
1/2 cup |
21 |
2 |
1 |
Good |
| Lentils, brown, boiled |
1/2 cup |
20 |
2 |
0 |
Good |
| Lentils, pink or red, boiled |
1/2 cuo |
24 |
2 |
0 |
Good |
| Lima beans, frozen, reheated |
1/2 cup |
17 |
2 |
0 |
Good |
| Mung beans, cooked |
1/2 cup |
19 |
2 |
0 |
Good |
| Navy beans pressure-cooked |
1/2 cup |
24 |
2 |
1 |
Good |
| Pinto beans, canned |
1/2 cup |
18 |
1 |
1 |
Good |
| Refried beans, Fat-free, canned |
1/2 cup |
18 |
1 |
0 |
Good |
| Baked beans - w/beef, canned |
1/2 cup |
22 |
6 |
5 |
Limited |
| Baked beans - w/pork, canned |
1/2 cup |
25 |
8 |
2 |
Limited |
| Baked beans Homemade |
1/2 cup |
27 |
11 |
5 |
Limited |
| Refried beans, Prepared w/corn oil |
1/2 cup |
20 |
1 |
5 |
Limited |
| Baked beans - w/bacon and brown sugar, canned |
1/2 cup |
30 |
13 |
3 |
Avoid |
| Baked beans - w/honey and mustard, canned |
1/2 cup |
31 |
12 |
0 |
Avoid |
| Chili con carne, w/meat, canned |
1/2 cup |
8 |
1 |
12 |
Avoid |
| Refried beans, Prepared w/lard oil, nonhydrogenated |
1/2 cup |
23 |
1 |
6 |
Avoid |
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