DIABETIC-FRIENDLY BEAN STEW (Sugar-Balancing Beans Stew)

This hearty bean stew is rich in fiber, protein, and slow-digesting carbohydrates. These nutrients help slow down glucose absorption, keeping blood sugar levels more stable after meals. The stew is flavorful, filling, and perfect for a healthy lunch or dinner.

INGREDIENTS (4 Servings)

• 2 cups cooked beans (pinto, black-eyed peas, or brown beans)

• 1 medium onion (chopped)

• 2 tomatoes (diced)

• 1 bell pepper (diced)

• 2 cloves garlic (minced)

• 1 tbsp olive oil

• 1 tsp ginger (grated)

• 1 tsp turmeric

• 1 tsp cumin

• 1 tsp paprika

• Salt to taste

• 2 cups water or low-sodium broth

• 2 tbsp fresh parsley or cilantro (optional)

INSTRUCTIONS:

1. Heat olive oil in a pot.

2. Add onions, garlic, and ginger; sauté 2–3 minutes until fragrant.

3. Add turmeric, paprika, and cumin; fry lightly.

4. Add tomatoes and bell pepper; cook 5 minutes until softened.

5. Add cooked beans and stir well.

6. Pour in broth/water and simmer for 15–20 minutes.

7. Adjust salt and seasoning.

8. Garnish with parsley/cilantro and serve warm.

NOTES:

• If using canned beans, rinse them to reduce sodium.

• Add vegetables like spinach or carrots for extra nutrients.

• You can blend half the stew to make it thicker.

• Avoid adding sugar or sweetened tomato sauces.

TIPS:

• Beans should be fully cooked to avoid digestive discomfort.

• For a low-carb version, add more vegetables and reduce the amount of beans slightly.

• A squeeze of lemon at the end boosts flavor without calories.

• Serve with whole grains (brown rice, quinoa) for balanced nutrition.

NUTRITIONAL INFO (per serving, approximate)

High fiber helps prevent blood sugar spikes.

HEALTH BENEFITS:

✔ 1. Helps stabilize blood sugar

Beans have a low glycemic index and high fiber, which slow glucose absorption.

✔ 2. Supports weight control

Fiber keeps you full longer.

✔ 3. Heart-healthy

Beans contain potassium and magnesium which support healthy blood pressure.

✔ 4. Rich in plant protein

Great for reducing red-meat intake.

✔ 5. Gut health

Fiber feeds beneficial gut bacteria.

Q & A

Q: Does this stew cure diabetes?

A: No. It helps with blood sugar control, but diabetes requires medical management.

Q: How often can diabetics eat beans?

A: Daily or several times weekly—beans are one of the healthiest foods for diabetes.

Q: Can I use any type of beans?

A: Yes—pinto, black-eyed peas, kidney, or navy beans all work.

Q: Is it safe for people without diabetes?

A: Absolutely! It’s nutritious for everyone.