If you have ever visited a dietician in India, you have likely heard this advice: “Eat more protein. Have some Dal or Rajma.” But then, you go home and Google it, and you see that beans are full of carbohydrates. Confusion sets in. You start wondering, “If beans have carbs, won’t they spike my sugar?”
It is a fair question. When you are managing pre-diabetes, Type 2 diabetes, or just trying to lose weight, carbohydrates can feel like the enemy. But not all carbs are created equal. Some hit your bloodstream like a runaway train, while others arrive slowly, like a gentle passenger train.
This is where the concept of glycemic load of beans becomes your best friend.
If you have been searching for terms like “glycemic index and glycemic load of beans” or worrying about the “cooked beans glycemic index,” you are in the right place. In this detailed guide, we are going to move beyond the simple labels of “good” and “bad” carbs. We will explain exactly how beans affect your body, compare the different types (from Rajma to Moong), and show you why they might just be the most underrated superfood for glucose control.
Glycemic Index (GI) vs. Glycemic Load (GL): What Is the Difference?
Before we dive into the specific beans, we must clear up a major confusion. Most people know about the Glycemic Index (GI), but fewer understand the Glycemic Load (GL). Knowing the difference changes everything.
The Glycemic Index (The Speed)
The GI measures how fast a food raises your blood sugar. It is a simple race.
- High GI (70+): Fast spike (like white bread).
- Low GI (0–55): Slow rise (like lentils).
The Glycemic Load (The Reality)
The GI is useful, but it is incomplete. It doesn’t tell you how much sugar is in a standard serving. The Glycemic Load (GL) combines both the speed (GI) and the quantity of carbs.
The Formula: (GI x Carbs in a serving) / 100
- Low GL (0–10): Minimal impact on blood sugar.
- Medium GL (11–19): Moderate impact.
- High GL (20+): Significant impact.
Why does this matter for beans? Because while beans contain carbs, they are packed with fibre. This fibre acts like a safety net, lowering both the GI and the GL. This makes the glycemic load of beans generally very low, making them safe for most diabetics.
The Glycemic Load of Black Beans
Let’s start with a favourite in salads and Mexican cooking: Black Beans.
If you are looking for the glycemic load of black beans, you will be pleasantly surprised.
- Glycemic Index: ~30 (Low)
- Carbs per cup (cooked): ~40g
- Glycemic Load: ~7 (Low)
Why are they good? Black beans are incredibly rich in anthocyanins—the same antioxidant found in blueberries. These compounds help improve insulin sensitivity. When you eat black beans, the high fibre content forms a gel in your gut, slowing down the digestion of starch. So, despite having 40g of carbs, the actual black beans glycemic index and load remains very low because the sugar enters your blood drop by drop, not as a flood.
The Glycemic Load of Kidney Beans (Rajma)
In India, “Rajma Chawal” is an emotion, not just a dish. But is it safe?
When we look at the glycemic load of kidney beans, the news is excellent.
- Glycemic Index: ~24 (Very Low)
- Glycemic Load: ~6 to 7 (Low)
Kidney beans have one of the lowest GI scores of all beans. They possess a sturdy skin that resists digestion. However, a word of caution: this applies to boiled kidney beans. If you cook them in a rich, buttery gravy with added cream (like Rajma Masala) and eat them with a mountain of white rice, the meal’s total load changes. But the bean itself? It is a superstar.
The Glycemic Load of Pinto Beans and Red Beans
Pinto beans (often used in burritos) and Red Beans are very similar nutritionally to Kidney beans.
- Glycemic Load of Pinto Beans: ~10 (Low to Medium depending on cooking).
- Glycemic Load of Red Beans: ~7 (Low).
- Pinto Beans Glycemic Index: ~39.
These beans are particularly high in amylase inhibitors. These are natural compounds that actually stop your body from absorbing some of the starch. So, you might eat the carbs, but you don’t absorb all of them as sugar. This keeps the glycemic load of pinto beans manageable.
Green Beans: The Vegetable Exception
This is a common point of confusion. Users often search for glycemic index of beans vegetable or glycemic load of green beans.
Green beans (French beans) are biologically beans, but nutritionally, they are vegetables.
- Glycemic Index: ~15 (Very Low).
- Glycemic Load: ~1 (Extremely Low).
Because you eat the pod before the seed fully develops, green beans have very little starch. You can eat them as freely as you eat spinach or broccoli. They have almost zero impact on blood sugar.
The “Baked Beans” Trap
Here is where you need to be careful. If you go to a supermarket and buy a tin of “Baked Beans in Tomato Sauce,” you are not just buying beans.
- The Issue: Commercial baked beans are loaded with added sugar, molasses, or corn syrup.
- Glycemic Load of Baked Beans: Can rise to Medium or High depending on the brand.
- The Verdict: While the fibre is still there, the liquid sugar spikes the GI. If you love baked beans, make them at home using stevia or very little jaggery, or drain the sauce from the tin before eating.
Mung Beans and White Beans: The Gentle Giants
In Indian homes, Mung (Moong) is the go-to food for anyone recovering from illness. There is a reason for that.
- Glycemic Load of Mung Beans: ~5 (Very Low).
- Digestibility: Mung beans are easier to digest than Rajma or Chana, causing less gas. This makes them perfect for elderly diabetics or those with sensitive stomachs.
Similarly, the glycemic load of white beans (like Cannellini or Navy beans) is also low, usually around 6 or 7. White beans contain a high amount of phosphatidylserine, which is great for brain health, along with being blood-sugar friendly.
The Combo: Glycemic Index of Beans and Rice
We cannot talk about beans without talking about their partner: Rice. The search term “glycemic index of beans and rice” is very popular because almost no one eats beans plain.
Here is the magic of food chemistry:
- White Rice Alone: High GI (~75). Spikes sugar fast.
- Beans Alone: Low GI (~25). Raises sugar slowly.
- Beans + Rice: Moderate GI (~55–60).
When you mix beans with rice, the soluble fibre and protein from the beans physically get in the way of the rice digestion. They slow down the enzymes breaking down the rice starch. This means a bowl of Rajma Chawal has a lower glycemic spike than a bowl of just Jeera Rice.
Pro Tip: To lower the glycemic index of beans and rice even further, use Brown Rice or Basmati Rice, and ensure the portion of beans is larger than the portion of rice.
Glycemic Load of Refried Beans
“Refried beans” are mashed beans, often fried with lard or oil.
- Glycemic Load of Refried Beans: ~6 to 10.
- The Twist: The mashing process breaks the skin, which usually raises the GI slightly because the starch is more exposed. However, the added fat (oil/lard) slows down stomach emptying.
- The Result: The GL remains low, but the calorie count skyrockets. They are safe for blood sugar but requires caution for weight management.
Brown Beans Glycemic Index
Brown beans (often used in stews or continental cooking) fall right in line with their cousins.
- Brown Beans Glycemic Index: ~30 to 40.
- Glycemic Load: Low.
- They are dense and take a long time to chew and digest, which naturally signals your body to feel full, preventing overeating.
Cooked Beans Glycemic Index vs. Canned
Does cooking method change the number? Yes.
- Pressure Cooked/Boiled: Lowest GI. The starch granules are hydrated but intact.
- Canned: Slightly higher GI. The canning process uses high heat and pressure, which makes the beans softer and “mushier.” Softer beans are digested faster. However, the difference is small. Even canned beans (without added sugar) are still a Low GI food.
Real-Life Scenario: The Lunchbox Switch
Let’s look at a practical example involving Mrs. Kapoor, a 45-year-old school teacher recently diagnosed with pre-diabetes.
The Old Habit: Mrs. Kapoor used to take “Aloo Paratha” (Potato stuffed flatbread) for lunch. By 3 PM, she would feel sleepy and crave tea and biscuits. Her post-lunch sugar was consistently around 160 mg/dL.
The Switch: She read about the glycemic index and load of beans. She decided to swap her Aloo filling for a “Rajma and Corn” salad or sometimes a “Stuffed Dal Paratha.”
The Result:
- Week 1: She noticed she wasn’t sleepy at 3 PM. The steady energy from the beans kept her alert.
- Week 4: Her post-lunch sugar dropped to 130 mg/dL.
- Why? The Aloo (Potato) has a high glycemic load. The beans have a low glycemic load. Even though both are carbs, the beans released energy slowly, preventing the crash that made her crave biscuits.
Expert Contribution
We spoke to certified nutritionists to understand why they push beans so aggressively for diabetics.
Dr. S. Mehta, Clinical Dietician:
“Patients often fear the carb count on the label. They see 20g of carbs in beans and panic. I tell them to look at the glycemic load of kidney beans or mung beans instead. The fibre in beans creates a ‘viscous barrier’ in the intestine. It essentially blunts the sugar spike. In fact, we see the ‘Second Meal Effect’ with beans—if you eat chana or beans for lunch, your blood sugar response at dinner is often better. That is how powerful they are.”
Recommendations Grounded in Proven Research and Facts
Based on guidelines from the American Diabetes Association and nutritional research, here is how you should include beans in your diet:
- Rinse the Cans: If you use canned beans, rinse them thoroughly. This removes excess sodium and some of the gas-causing sugars, while keeping the glycemic load of beans intact.
- The 50/50 Rule: If you are eating rice, make sure your plate is 50% beans and 50% rice. Do not treat the beans as a garnish; they must be a main component to lower the meal’s GL.
- Cool Your Beans: Interestingly, if you cook beans and then cool them (like in a bean salad), the starch turns into “Resistant Starch.” This lowers the cooked beans glycemic index even further.
- Start Slow: If you aren’t used to fibre, starting with a huge bowl of Rajma will cause bloating. Start with Mung beans (easier to digest) and slowly work your way up to Kidney and Black beans.
Key Takeaways
- The Verdict: Beans are a “Low Glycemic Load” superfood.
- The Numbers: Most beans (Black, Kidney, Pinto, Mung) have a GI under 35 and a GL under 10.
- The Green Exception: Glycemic load of green beans is practically zero; treat them as vegetables.
- The Cooking Tip: Avoid “Baked Beans” with added sugar. Stick to home-cooked or plain canned varieties.
- The Combo: Pairing beans with rice lowers the glycemic impact of the rice.
Conclusion
Understanding the glycemic load of beans unlocks a massive door for dietary freedom. You don’t have to fear carbohydrates if you choose the right ones.
Whether it is the dark, antioxidant-rich black beans, the hearty kidney beans, or the light and digestible mung beans, these humble seeds are designed by nature to provide steady, sustained energy. They are affordable, versatile, and most importantly, they work with your body to keep your blood sugar stable.
So, go ahead and enjoy that bowl of Rajma. Just watch the portion of rice, and you have a perfect, diabetic-friendly meal.
Frequently Asked Questions (FAQ) on Glycemic Load of Beans
What is the glycemic load of black beans?
The glycemic load of black beans is very low, typically around 7 for a standard serving (half a cup, cooked). This makes them an excellent choice for blood sugar management, as they digest slowly and prevent insulin spikes.
Are baked beans high in glycemic index?
Commercial glycemic load of baked beans can be moderate to high because of the added sugar and sauces. While the beans themselves are healthy, the sugary tomato sauce raises the GI. It is better to make your own low-sugar version at home.
Do kidney beans spike blood sugar?
No, generally they do not. The glycemic load of kidney beans is low (around 6-7). The high protein and fibre content ensure that the carbohydrates are absorbed very slowly. However, portion control is still important if you are pairing them with rice.
What is the glycemic index of green beans?
The glycemic index of green beans is very low (around 15), and the glycemic load of green beans is roughly 1. Since they are eaten as pods with very little starch, they do not affect blood sugar levels significantly and can be eaten freely.
Is the glycemic load of pinto beans higher than black beans?
They are very similar. The glycemic load of pinto beans is roughly 10, while black beans are around 7. Both are considered low GL foods. The slight difference usually depends on how soft they are cooked (mushier beans digest slightly faster).
How does mixing beans with rice affect the glycemic index?
The glycemic index of beans and rice combined is lower than eating rice alone. The fibre and protein in the beans slow down the digestion of the rice starch. A 50:50 mix usually results in a Moderate GI meal rather than a High GI one.
What is the glycemic load of mung beans?
The glycemic load of mung beans is extremely low, approximately 5. Mung beans are also unique because they are easier to digest and less likely to cause gas compared to larger beans like kidney or pinto beans.
Can I eat beans daily if I have diabetes?
Yes, most experts recommend it. Eating a serving of beans daily can help lower HbA1c levels over time due to the high fibre and low glycemic index and load of beans. Just ensure you account for the total carbohydrates in your daily limit.
References
- Harvard Health Publishing: Glycemic index for 60+ foods
- American Diabetes Association: Beans and Diabetes
- Mayo Clinic: Low-glycemic index diet: What’s behind the claims?
- WebMD: Health Benefits of Beans
- The University of Sydney: GI Search Database
