Beans, Lentils, and Peanut Butter: Are Legumes Good for Diabetes?

“Legumes are rich in protein and fiber, both of which are helpful nutrition tools for managing blood sugar levels,” says Mary Ellen Phipps, MPH, RDN, a registered dietitian-nutritionist in the Houston area and the author of The Easy Diabetes Cookbook.

Nutrition authorities agree that most people — including ones with blood sugar issues — should eat more legumes. Beyond being a rich source of protein and fiber, they’re also a good source of vitamins and minerals, and they don’t contain any cholesterol.

“You may have heard terms like legumes, pulses, or beans sometimes used interchangeably,” says Melissa Joy Dobbins, RDN, CDCES, a registered dietitian-nutritionist and certified diabetes care and education specialist in Chicago and the host of the Sound Bites podcast. “However, while all beans are legumes, not all legumes are beans.”

Legumes include:

• Beans (lima, snap, string, navy, black, kidney, pinto, cannellini)
• Broad beans (fava beans)
• Chickpeas
• Lentils
• Peanuts
• Peas
• Soybeans

Legumes are generally inexpensive, environmentally friendly, versatile, and fit into both vegan and gluten-free diets. Legumes can help manage diabetes symptoms as well as other related health conditions.

Lower Blood Pressure

Healthier Body Weight

Lower Cholesterol Levels

Legumes do contain carbohydrates, which means that these tiny nutritional powerhouses can lead to a gradual increase in blood sugar. If you use insulin before meals, you’ll almost certainly need to count the carbs in legumes and dose accordingly.

But as far as carbohydrate sources go, you can hardly find healthier options, especially if they’re replacing sugars, refined starches, or ultra-processed foods in your diet.

“While it’s important to be aware of and manage your carbohydrate intake, choosing quality carbohydrates, such as legumes, that include fiber, vitamins, and minerals is recommended,” says Dobbins.

“Foods that are low on the glycemic index scale have less of an impact on blood sugar levels compared to foods that rank as moderate or high on the glycemic index scale,” explains Phipps. “Legumes are low on the glycemic index scale because of their low sugar and high fiber content,” she says.

Many people with diabetes choose to manage their condition with a low-carbohydrate diet, and may eat few legumes. For committed low-carb eaters, however, there are some options with surprisingly low carbohydrate counts.

• Green Beans We tend to think of these more as a green, nonstarchy veggie, but green beans fit into the legume family. One cup has 31 calories, 7 grams (g) of carbohydrates, and 3 g of fiber.

  [15]

• Peanuts Dobbins recommends peanuts for people with diabetes, although they are extremely calorie dense. A serving of peanuts is 1 ounce (oz), which contains 166 calories, 6 g of carbohydrates, and more than 2 g of fiber.

  [16]

• Soybeans When eaten whole, they’re known as edamame, and roughly a half cup of raw green soybeans has 112 calories, 7 g of carbs, and 4 g of fiber.

  [17]

   Soybeans are also used to make tofu, tempeh, soy milk, and soy yogurt. And there’s a canned variety of this legume known as black soybeans, which could be used as a substitute for higher-carb black beans or pinto beans.
• Lupini Beans These Mediterranean beans have been around for centuries, but they’ve only recently made their way into specialty and high-end food stores. They’re typically sold lightly salted in brine and eaten as a snack. A ¼ cup contains only 40 calories, 3 g of carbs, and 1 g of fiber.

  [18]

Yes and no. Dobbins says peanuts and peanut butter contain many nutrients that may reduce cardiovascular disease risk, but they are high in calories and can cause weight gain — a known risk factor for type 2 diabetes — if eaten too liberally.

If you choose to snack on peanuts, avoid those that are flavored and excessively sweet. Honey-roasted peanuts are a healthier choice than most junk foods, but you can easily find yourself eating more sugar, fat, and calories than you intended.

Sometimes oils and sugars are added to peanut butter to improve the flavor and texture. Choosing a natural variety is the best way to avoid added sugar, since they’re typically just ground peanuts.

Beans, peas, and lentils can all make delicious additions to your diet. But if you’re not sure how to make them a regular part of your meal plan, try these expert tips.

• Watch the serving size. Aim for a half cup, Phipps recommends. In this amount, you’ll average around 8 g of protein and 8 g of fiber.
• Swap legumes for animal protein. Legumes can lend a meaty texture and taste to familiar dishes you enjoy. They especially shine as a substitute for ground meat, says Phipps. “Swap out half the meat for cooked beans or lentils,” she suggests.
• Sprinkle them on other foods. Think salads, veggies, or rice, suggests Dobbins. When you’re cooking, think about adding a few spoonfuls to your recipe.
• Make them a side dish. Cooked legumes pair well with chicken or fish. Try bean salad, cooked lentils, or some steamed or roasted green beans in place of traditional rice, pasta, or potatoes, says Dobbins.
• Whip up a dip. Dobbins suggests hummus, which is made with chickpeas, or black or white bean dip. Use low fat and low carb baby cucumbers, mini bell peppers, or carrot slices to scoop it up.

• Legumes, which include beans, lentils, and peanuts, are excellent plant-based protein sources that may help manage blood sugar levels due to their high fiber content.
• Although legumes contain carbohydrates that can impact blood sugar, they still can be a safe dietary choice for many people with diabetes.
• Peanuts and peanut butter are nutritionally sound but calorie dense. Be mindful of serving sizes when integrating them into meals.
• People who follow a low-carb diet can try green beans, soybeans, and lupini beans, which offer lower carbohydrate options without sacrificing their nutritional benefits.