Thick and Hearty Black Bean Stew

Heart Black Bean Base

All beans are beneficial for diabetes due to their “second meal effect” (i.e. they not only lower your blood glucose response for the meal in which they are eaten, but also the following meal). They also are high in fiber and protein, and low in fat, all of which provide additional support to flatten the post-meal blood sugar curve, keeping it smoother and more controlled.

However, black beans do have their own power they bring to the table – pun intended. For instance, of all beans, black beans have some of the highest levels of antioxidants. They are especially rich in anthocyanins, the same type of antioxidants found in blueberries and blackberries. Anthocyanins are responsible for black beans’ dark, almost black-purple color.

Numerous studies have highlighted the antidiabetic potential of black beans, particularly due to their high phenolic content, including anthocyanins. In vitro research has shown that black beans inhibit enzymes like α-amylase, α-glucosidase, and DPP-IV, all of which play roles in glucose metabolism.

In this soup, black beans create your base. That makes it a hearty and filling meal. They pair perfectly with the other ingredients in this recipe, all of which enhance the earthy and savory black beans to create a fresh and rich full flavor that you will love any time of year.

Celery to Build Flavor

Celery is a great flavor-builder and aromatic base for a soup. When simmered, it softens but still keeps a little bite. In addition, celery is naturally salty due to its sodium content, so it can enhance flavor without added salt, which is great for low-sodium cooking, which you know we’re all about!

Celery is very low in calories, while adding bulk, fiber, and hydration to a meal, making it beneficial for weight loss goals. Although it’s not been studied in excess, the research we do have shows us that celery has a wide variety of disease-fighting effects, such as being antifungal, anti-inflammatory, anti-cancer, antioxidant, cardioprotective, neuroprotective, and most importantly for us, antidiabetic.

Garlic’s to Keep the Vampires (& Doctors!) Away

Another perfect aromatic base ingredient, garlic brings an umami depth to soups. It helps add flavor without added salt or added fat, which is important for supporting your diabetes health.

Garlic has been used for decades as a medicinal food to treat the common cold and flu, as well as conditions such as diabetes, heart disease, cancer, and high blood pressure. One study showed that consuming 3 small garlic cloves daily for 30 days lowered blood sugar levels as well as total cholesterol, LDL, and triglycerides in people living with type 2 diabetes.

Keep It Cumin

Cumin pairs well with black beans, cilantro, tomato, and lime, so it shines in this recipe! Cumin is another food with a rich medicinal history, particularly in Ayurvedic medicine – a natural approach to health originating in India. Modern day studies in people with type 2 diabetes have shown that cumin lowers fasting blood sugar, lowers A1c levels, and increases insulin sensitivity – even more than anti-diabetes drugs! There are big effects from this little spice.

The Finishing Touch

Green onions offer a milder, fresher flavor than mature onions. When added as a garnish as we do here, they add both a crispness and slight crunch, as well as vibrant green color.