Are Black Beans Good for Sugar Cravings?
Partly: black beans may help with sugar cravings when they are part of a satisfying meal, because their fiber and protein can contribute to fullness. We found no direct studies of black beans for sugar cravings. If you want to try them, introduce them gradually and account for their carbohydrates if you follow a diabetes meal plan.
Can black beans help with sugar cravings?
Black beans may be useful if you tend to want something sweet when you are hungry between meals. Adding them to a meal can make it more substantial, which may help you feel satisfied for longer. That is different from proving that black beans specifically reduce the desire for sugar.
Cravings can also happen when you are not hungry. You might want a particular flavor, enjoy a familiar dessert routine, or feel like eating something sweet when you are stressed. Black beans are unlikely to address every reason for a craving.
For more options to consider, see the best foods for sugar cravings.
How might black beans affect sugar cravings?
Black beans contain fiber and protein, both of which can contribute to a filling meal. Fiber slows digestion, while protein can help with fullness. If hunger is contributing to a sugar craving, a meal containing black beans may therefore make the craving easier to manage.
Black beans also contain carbohydrates. Their fiber does not make them carbohydrate-free, and eating them does not prevent all changes in blood sugar. A desire for something sweet does not, by itself, establish that your blood sugar is low.
Fullness and cravings are related but not identical. You can be physically full and still want a sweet food, or be hungry without wanting sugar. Black beans may help with the hunger side of the equation without changing your preference for sweet flavors.
What does the evidence say?
We found no direct studies of black beans for sugar cravings. There is therefore no reliable estimate here of how much black beans might change the frequency or intensity of those cravings.
The suggestion is based on the general roles of fiber and protein in a satisfying diet, not on a clinical trial showing that black beans reduce sugar cravings. That makes black beans a reasonable food to try, but not a proven remedy.
A practical way to assess whether they help you is to notice how you feel after a meal that includes black beans. If you are comfortably full but still want dessert, that does not mean the meal failed or that you need to avoid the dessert.
How can you use black beans when you crave sugar?
Try adding cooked black beans to a meal you already enjoy, rather than treating them as a food you must eat whenever a craving appears. They work in a savory bowl with vegetables and a grain, in a taco, or alongside a salad. Choose an amount that fits your appetite and any meal plan you follow.
If cravings often arrive between meals, consider whether your earlier meal was satisfying enough. Adding black beans may help make that meal more filling, though the result will vary from person to person. Regular meals and enough food overall can be more useful than relying on one ingredient.
Canned black beans are a convenient option. Drain and rinse them if you prefer, and look for a lower-sodium version if you are trying to limit sodium. If cooking dried black beans, follow the package directions and cook them thoroughly.
Black beans have a savory flavor, so they may not replace the taste of a dessert. You can include them in your usual meals and still choose to enjoy sweet foods. For a separate look at beverages, see the best drinks for sugar cravings.
Who should be careful with black beans?
Black beans can cause gas or bloating, especially if you are not used to eating fiber-rich foods. Start with a small amount and increase it gradually. If you have irritable bowel syndrome or another digestive condition, ask a clinician or dietitian about an amount that works for you.
If you have diabetes, remember that black beans contain carbohydrates and include them in your usual meal plan. If you take insulin or another medicine that can cause low blood sugar, do not use black beans to treat a low: follow your care plan and use a fast-acting carbohydrate. Severe confusion, fainting, or inability to swallow calls for emergency help; do not give food or drink to someone who cannot swallow safely.
Speak with a clinician if cravings are persistent or disruptive, or if you also have symptoms such as unusual thirst or frequent urination. If you have a bean allergy or have been advised to restrict potassium because of kidney disease, ask your clinician whether black beans fit your diet.
Frequently asked questions
Do black beans need to be eaten at a particular time of day?
No particular time has been shown to reduce sugar cravings. Eat black beans with a meal that suits your routine.
Will black beans stop a sugar craving immediately?
There is no direct evidence that black beans stop sugar cravings immediately or on a predictable schedule. They may be more useful as part of a satisfying meal than as a quick response to a craving.
Do black beans taste sweet?
No. Black beans have a mild, earthy flavor, so they do not provide the same taste as a sweet food.