If there’s one food that dietitian and diabetes educator Rachel Taft wants people with diabetes to embrace, it’s beans. Paired with a little meal planning, beans can transform both your blood sugar management and your grocery budget.
Why Beans Are a Superfood
Beans are one of the most underrated foods for people with diabetes. Yes, they contain carbohydrates, but they’re also loaded with fiber and protein. This combination slows digestion, prevents sharp blood sugar spikes, and helps you stay full longer. Rachel explained that when beans make up about a quarter of your plate — following the diabetes plate method — they provide a satisfying, balanced source of nutrition.
Canned beans are particularly convenient and affordable. Rinsing them before eating removes much of the sodium, while still keeping the fiber and nutrients intact. They can be added to chili, tossed into salads, or served alongside rice and vegetables for a quick, filling meal.
Meal Planning: The Key to Saving Money
According to Rachel, the most expensive food is the food that never gets eaten. In the U.S., about one-third of food ends up wasted, and much of it could be prevented with simple meal planning.
Planning meals in advance reduces impulse purchases and ensures every item you buy has a purpose. For example, making a weekly menu before grocery shopping helps you stick to a budget and prevents food from spoiling in the fridge. Freezing leftovers — like half a pot of soup — ensures you’ll have ready-made meals on busy nights, saving both money and stress.
Don’t Fall for “Diabetes-Friendly” Labels
Rachel also cautions against being swayed by products labeled “diabetes-friendly.” While these items may have added protein or fiber, they are usually more expensive than their generic counterparts. Instead of paying extra for a granola bar with a special label, Rachel suggests building snacks with simple whole foods like apples with peanut butter, Greek yogurt with berries, or popcorn instead of chips.
Bottom line: Beans, meal planning, and simple whole-food snacks can stretch your grocery dollars, help manage blood sugar, and reduce food waste — all without sacrificing taste.
—
Sign up for our free diabetes education class here.
If you’d like to join a diabetes support group to learn and share with others, click here.
The medical information on Diabetes – What To Know’s website is provided as an information resource only. The content is not in any way intended to be nor should you rely on it as a substitute for professional medical evaluation, diagnosis, advice and treatment.
