Black Beans (1 Cup)

Reduce the black bean portion to about 1/3–1/2 cup cooked, and avoid adding rice, tortillas, chips, sugary sauces, or sweetened drinks in the same meal.

Pair black beans with protein and healthy fat, such as eggs, fish, chicken, tofu, avocado, or olive oil, to slow carbohydrate absorption.

Add plenty of non-starchy vegetables such as leafy greens, broccoli, peppers, zucchini, mushrooms, or cauliflower.

Choose whole or minimally processed black beans; rinse canned beans and avoid refried or prepared bean dishes with added sugar or large amounts of starch.

Eat the beans after vegetables and protein rather than on an empty stomach or as the first part of the meal.

Take a gentle 10–20 minute walk after eating, if appropriate for your health and mobility.