Are Beans High in Carbs? A Nutritional Breakdown

October 12, 2025 •

3 min read

For many, the question, 'Are beans high in carbs?', is crucial for diet planning. While technically high in carbohydrates, beans are a powerhouse of fiber and protein, making them a unique and healthy dietary component that affects blood sugar differently than other starchy foods.

Quick Summary

Beans contain complex carbohydrates but are also rich in fiber and protein. This combination contributes to health benefits like improved blood sugar control, increased satiety, and weight management, positioning them as a nutrient-dense food.

Key Points

High Total Carbs, But Low Net Carbs: Beans contain complex carbohydrates, but their high fiber content significantly lowers their net carb count, making them a healthy option for most diets.
Low Glycemic Index: Due to their fiber and resistant starch, beans have a low glycemic index, which helps prevent sharp blood sugar spikes after meals.
Supports Blood Sugar Management: The slow digestion of beans is beneficial for individuals with diabetes, as it helps regulate blood sugar levels.
Promotes Satiety and Weight Control: The protein and fiber in beans help you feel full for longer, aiding in weight management by reducing overall calorie intake.
Nutrient-Dense and Heart-Healthy: Beyond carbs, beans are rich in protein, fiber, and minerals like potassium, which support heart health and can lower bad cholesterol.

Beans are a staple food in many cultures, celebrated for their versatility and nutritional benefits. They belong to the legume family and offer a wide range of essential nutrients, including protein, fiber, and various vitamins and minerals. However, their carbohydrate content often leads to questions, especially for those monitoring their intake for weight management or blood sugar control.

The Carbohydrate Profile of Beans

At a glance, the total carbohydrate count for beans can appear high. However, it's crucial to understand the difference between total carbohydrates and net carbohydrates. Net carbs are calculated by subtracting dietary fiber from total carbohydrates. Fiber is a complex carbohydrate that the body cannot digest, and it plays a significant role in promoting a feeling of fullness and moderating blood sugar levels.

For example, a half-cup serving of cooked black beans has 20 grams of total carbs but 7.5 grams of fiber, resulting in only 12.5 grams of net carbs. This high fiber content is a key reason why beans are considered a healthy carb source, unlike refined grains or sugary foods. The amount of carbohydrates varies by bean type, with some, like green beans and black soybeans, having a much lower net carb count.

Comparing Different Bean Varieties

Here is a comparison of the approximate nutritional values for a half-cup serving of several cooked bean varieties:


Bean Type	Total Carbs (g)	Net Carbs (g)	Fiber (g)	Protein (g)
Black Beans	20	12	8	8
Kidney Beans	20	13	7	8
Pinto Beans	22	15	7	8
Navy Beans	24	14	10	8
Chickpeas	25	18	7	7
Green Beans	4	2	2	1
Black Soybeans	8	2	6	11

The Low Glycemic Impact of Beans

Despite their carb content, beans have a low glycemic index (GI), a measure of how quickly a food raises blood sugar levels. This low GI is primarily attributed to their high fiber and resistant starch content. The body digests these complex carbohydrates slowly, leading to a more gradual and sustained release of glucose into the bloodstream. This slow digestion helps prevent the rapid spikes in blood sugar that are common with high-GI foods. For this reason, the American Diabetes Association considers beans a “diabetes superfood,” recommending them for better blood sugar management. Studies show that regular bean consumption can significantly improve blood glucose regulation in individuals with type 2 diabetes.

Beyond the Carbs: A Nutrient-Dense Powerhouse

Beans offer far more than just complex carbohydrates. They are packed with a variety of nutrients that contribute to overall health:

Rich in Protein: Beans are an excellent source of plant-based protein, making them a great substitute for meat, especially for vegetarian and vegan diets.
High in Fiber: Their high fiber content promotes digestive health and has been shown to reduce LDL (“bad”) cholesterol levels, thereby supporting heart health. Fiber also feeds beneficial gut bacteria, contributing to a healthy gut microbiome.
Essential Vitamins and Minerals: Beans are a good source of folate, iron, magnesium, and potassium, all of which are vital for various bodily functions.
Promotes Weight Management: The combination of protein and fiber increases satiety, or the feeling of fullness. This can help reduce overall calorie intake and assist with weight loss or management. A study found that people who regularly eat beans have a lower body weight and smaller waist circumference.

Potential Considerations and Preparation Tips

Some individuals experience intestinal gas or bloating when eating beans, a side effect caused by certain non-digestible carbohydrates called oligosaccharides. There are simple ways to mitigate this issue:

Soaking and Rinsing: Soaking dry beans and discarding the water before cooking, or draining and rinsing canned beans, can reduce oligosaccharide levels.
Gradual Introduction: Slowly increasing your bean intake allows your digestive system to adapt.
Beano: Over-the-counter products containing the enzyme alpha-galactosidase can be used to help digest the carbohydrates responsible for gas.

It is also important to choose low-sodium canned beans or rinse regular canned beans thoroughly to wash away excess salt.

Conclusion

While beans do contain a significant amount of carbohydrates, viewing them as simply “high-carb” overlooks their complete nutritional profile. The high fiber, protein, and low glycemic index make them an exceptionally healthy and nutrient-dense food. When incorporated into a balanced diet, beans provide numerous benefits, from better blood sugar control and weight management to improved heart and gut health. By understanding the difference between total and net carbs and using simple preparation techniques, you can enjoy this versatile and affordable ingredient as a cornerstone of healthy eating. Learn more about the health benefits of pulses like beans at the American Heart Association website.

American Heart Association. (2023). The Benefits of Beans and Legumes. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/the-benefits-of-beans-and-legumes

Frequently Asked Questions

Most beans are not suitable for a very strict low-carb or ketogenic diet due to their carb content. However, low-carb options like green beans and black soybeans can be incorporated in small amounts with careful planning.

Beans contain a higher ratio of fiber to total carbs compared to many other starchy foods like white rice or pasta. This means they have a lower net carb count and a more moderate impact on blood sugar.

Green beans and black soybeans are among the lowest-carb options. For example, a half-cup serving of green beans contains only about 2 grams of net carbs.

Yes, beans can be very effective for weight loss. Their high fiber and protein content promote feelings of fullness and satiety, helping to reduce overall calorie consumption.

Beans are a diabetes superfood because their high fiber and low glycemic index lead to a slower, more gradual rise in blood sugar compared to other carbs. This helps improve blood glucose control.

You can reduce the gas-causing compounds by soaking dry beans and discarding the water before cooking, or by draining and rinsing canned beans. Increasing your intake slowly also helps your digestive system adjust.

Both are healthy, but canned beans often have added sodium. Choosing low-sodium canned varieties or rinsing regular canned beans can reduce the salt content. Dried beans are generally more cost-effective.