Instead of trimming all sources of carbohydrates, nutrition experts recommend consumers focus on cutting way back on added sugars and refined grains, including products made from white flour instead of whole wheat or other whole grains.
Carbohydrates found naturally in foods such as beans, whole grains, fruits and vegetables, and low-fat or nonfat dairy are generally considered to be healthful. They provide important nutrients and, often, lots of fiber — an important consideration.
A half-cup of black beans has about 23 grams of total carbohydrates, with six or more of those grams as fiber. Because the human body cannot digest fiber, it doesn’t contribute to increasing blood sugar. Many dietitians recommend that when eating a high-fiber food — one with five grams of fiber or more — you should subtract the fiber grams from the total carbohydrate count. In the case of black beans, you would subtract six grams of fiber from 23 grams of total carbohydrate, for a final carbohydrate count of 17 grams.
Fiber is important for a few reasons. First, it helps you feel full without added calories, and it helps keep your digestive system “regular.” Also, research indicates that people who eat 20 grams of fiber for every 1,000 calories consumed, which would be 36 grams of fiber on an 1,800-calorie-a-day diet, have better blood sugar control. The standard recommendation is to eat 14 grams of fiber for every 1,000 calories. Most Americans don’t get that much.
So, go ahead and enjoy those black beans. They’ll do you good.
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