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Beans and Other Legumes

Beans and Legumes for the South Beach Diet and Other Low Carb Diets

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Updated July 06, 2014

White Bean Salad
Matthew O'Shea/Photodisc/Getty Images
Beans and other legumes are encouraged on the South Beach Diet (and for good nutrition in general) as a good source of fiber, resistant starch, and other nutrients. Other than non-starchy vegetables, they are one of the least glycemic sources of carbohydrates, because the starch is either slowly absorbed or resistant. 1/3-1/2 cup servings are recommended. Note that in general canned beans tend to raise blood sugar more than beans which you soak and cook yourself.

Beans for All Phases of the South Beach Diet

These include but aren't limited to:
  • Adzuki Beans
  • Black Beans
  • Black-eyed peas
  • Broad Beans (Fava Beans)
  • Butter Beans
  • Calico Beans
  • Cannellini Beans
  • Chickpeas (Garbanzo Beans)
  • Edamame
  • Great Northern Beans
  • Italian Beans
  • Kidney Beans
  • Lentils
  • Lima Beans
  • Mung Beans
  • Navy Beans
  • Pinto Beans
  • Soy Beans, including black soy beans
  • Split Peas
  • White Beans
Avoid: Beans canned with sugars or lard.

Green peas are considered a starchy vegetable, and aren't allowed in Phase One of the South Beach Diet, but count as a starch serving in Phases Two and Three.

Peanuts are a special case of legumes. 2/3 oz 1 oz servings are allowed in all phases, or 2 Tablespoons of "natural" peanut butter (no sugars or oils added). See Nuts and Seeds on the South Beach Diet

See the Rest of the South Beach Diet Food Lists

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