Beans may help lower blood sugar in people with type 2 diabetes.

Researchers randomly assigned 300 adults with type 2 diabetes and overweight or obesity to a DASH (Dietary Approaches to Stop Hypertension) diet with or without beans.

Both groups were told to cut 500 to 700 calories a day and to eat a diet rich in fruits and vegetables, with whole grains, low-fat dairy, meat, nuts, and few sweets. The bean group was also told to replace a serving of meat and bread with a serving of beans five times a week.

After 16 weeks, fasting blood sugar dropped 9 milligrams per deciliter more in the bean eaters than in the bean-free group.

What to do

Give beans a chance. Even if they don’t lower your blood sugar, they’re fiber rich, planet friendly, inexpensive, and delish.