White Beans
One of the gentlest legumes on blood sugar: their glycemic index is very low (31), and they contain natural compounds that partly slow the enzymes that digest starch, which helps protect against sugar spikes.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
A warm winter lunch that supports insulin sensitivity; enjoy a bowl of white beans in sauce with a little basmati rice, or as a hearty soup.
Best preparation methods
Soak dried beans for 12 hours, changing the water, to reduce gas, and cook them in a natural tomato and garlic sauce with lean meat.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 139 kcal | 208.5 kcal |
| Protein | 9.7 g | 14.5 g |
| Carbohydrate | 25 g | 37.5 g |
| Available carbohydrate | 18.6 g | 27.9 g |
| Fat | 0.5 g | 0.8 g |
| Dietary fibre | 6.4 g | 9.6 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Legumes with a glycemic index (8), it ranks 4 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Are White Beans good for weight loss?
It can be included in moderation: it contains 6.4 g of fibre per 100 g, which supports fullness, and a 150 g portion gives 208 kcal.
How do White Beans affect blood sugar?
Its glycemic index is 31 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 150 g portion has a glycemic load of 8.6 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of White Beans?
A typical 150 g portion of White Beans provides about 208 kcal, 14.5 g protein, 37.5 g carbohydrate, 0.8 g fat and 9.6 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.