Kidney Beans (1 Cup)

Reduce the kidney bean portion and build the meal around non-starchy vegetables such as spinach, broccoli, cauliflower, zucchini, or salad greens.

Choose plain cooked beans rather than beans in sweetened sauces, and rinse canned beans well to remove excess sauce and sodium.

Pair beans with protein and fat, such as eggs, chicken, fish, tofu, avocado, olive oil, or plain Greek yogurt, instead of eating them with bread, rice, tortillas, or sweet drinks.

Avoid combining kidney beans with high-starch sides; use cauliflower rice or extra vegetables in place of white rice, potatoes, or refined-grain foods.

Eat slowly and consider dividing a large serving into two smaller portions spaced apart.

If large rises continue despite these changes, check portion size and discuss the pattern with your clinician or diabetes care team.