Beans & legumes · Glycemic index
Do kidney beans spike blood sugar?
Not much. Kidney beans have a low GI of 24, and a 177 g serving (1 cup cooked) has a low glycemic load of 7. Kidney beans have one of the lowest GIs of any starchy food and plenty of fiber, so a full cup has a low glycemic load.
Key numbers
- Glycemic index
- 24
- Low GI
- Glycemic load
- 7
- Low GL
- Available carbs
- 29 g
- 11.3 g fiber
- Serving
- 1 cup cooked
- 177 g · boiled
GI vs GL for kidney beans
The glycemic index (GI) compares how fast the carbohydrate in a food raises blood sugar against pure glucose (100), using a fixed amount of carbohydrate. The glycemic load (GL) adds the other half of the story â how much carbohydrate a normal serving actually contains: GI Ă available carbs Ă· 100. For kidney beans: 24 Ă 29 g Ă· 100 â 7.
That figure is an average reported in the 2008 international GI tables (âKidney beans: 24 ± 4 (average of multiple studies)â). Individual kidney bean tests vary with variety and cooking method; canned red kidney beans tested 36 and 43 in the 2008 tables.
Eating a different amount? Work out the glycemic load of your portion.
How to eat kidney beans with less of a spike
- Use them to stretch chili, soups and stews so each bowl needs less rice or bread alongside it.
- In rice and beans, flip the ratio: more beans, less rice.
- Keep rinsed canned beans in the fridge for quick salads and wraps.
Other low-GI choices
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Frequently asked questions
What is the glycemic index of kidney beans?
Kidney beans have a glycemic index of 24, which is low. That figure is an average reported in the 2008 international GI tables (âKidney beans: 24 ± 4 (average of multiple studies)â). A 177 g serving (1 cup cooked) contains about 29 g of available carbohydrate, giving a glycemic load of 7 (low).
Is kidney beans good for prediabetes?
Kidney beans are an excellent choice for prediabetes. They count as both a protein and a carbohydrate food, so they can replace some of the rice, tortillas or potatoes in a meal.
Do beans raise blood sugar?
Only a little. Beans are high in fiber and digested slowly: kidney beans averaged a GI of 24 in the 2008 international tables, one of the lowest values for any starchy food.
Sources
GI values come from the international GI tables; carbohydrate and fiber per serving are calculated from USDA FoodData Central.
- Atkinson FS, Foster-Powell K, Brand-Miller JC. International tables of glycemic index and glycemic load values: 2008. Diabetes Care. 2008;31(12):2281â2283, Table 1
- USDA FoodData Central, FDC ID 173740: Beans, kidney, all types, mature seeds, cooked, boiled, without salt
- Atkinson FS, Foster-Powell K, Brand-Miller JC. International tables of glycemic index and glycemic load values: 2008 â online appendix, Table A1
Data last checked .