A 70-year-old woman with well-controlled diabetes recently saw her blood sugar levels steadily rise after snacking on unsweetened red beans and mung beans between meals. Family physician Dr. Wang Jianyu explained that even low-glycemic foods like these beans can cause blood sugar spikes if they aren’t counted as part of a meal’s carbohydrate intake.
Red beans and mung beans are highly nutritious whole grains with a relatively low glycemic index, thanks to their lower starch content, high protein, and outer layer of dietary fiber. These qualities generally lead to slower, steadier rises in blood sugar compared to typical carbohydrate-rich foods.
However, Dr. Wang shared a clinical case on the health program Healthy Living: a 70-year-old diabetic woman, who had been managing her diet carefully, began snacking on unsweetened red and mung beans after learning about their nutritional benefits. Within just a few days, her blood sugar started climbing, and after two months, her HbA1c levels had noticeably increased.
“Although these beans have a lower glycemic index than white rice, consuming them as extra snacks outside regular meals can push your total starch intake over the limit, causing blood sugar to rise,” Dr. Wang said. He emphasized that starchy beans like red and mung beans should be counted as part of the main meal’s carbohydrate portion and can be used to replace rice, rather than added on top of it.
In clinical practice, Dr. Wang noted that many patients who reduce their rice intake often compensate by consuming large amounts of beans, which can lead not only to weight gain but also poorer blood sugar control. His advice: even low-glycemic whole grains should be eaten in moderation, and overall carbohydrate intake must be carefully managed.
