Glycemic Index Help

How can I prepare dried red beans so they will have a lower glycemic index?

According to glycemicindex.com, red kidney beans are reported as having glycemic indexes of 25, 36, 43, and 51, depending on the study. I want to end up with beans closer to the lower end of that. I've read that, in general, the less processing and cooking a food undergoes, the lower its glycemic index will be. The instructions on the package of beans says to soak overnight, then simmer for 1.5 to 2 hours. Can I change this preparation method in some way (soaking time, simmering time, etc) to lower the glycemic index, while still ending up with good taste and texture? Thanks Nikki: So, with your method, there's no pre-soaking involved at all?

Public Comments

1. I would think that soaking them takes a lot of the starch out - and that contributes to the glycemic index. You could then boil them, drain, and rinse, to remove even more starch. I've done this with other kinds of beans, and it has not changed the texture.
2. The way I prepare dried red beans for cooking is to sort through them, removing any stones; rinse and cover with water, then bring to a boil. Continue to boil beans 10 minutes then cover pot and remove from fire. Let sit one hour then drain and rinse, twice. Proceed with your recipe. I've yet to find a recipe that doesn't require at least 1.5 hours of cooking time to soften the beans but the shortened soaking time, along with the double rinsing should help the glycemic index of the beans.
3. To remove as much starch as possible, presoak them as usual and double rinse them before cooking. Cook them and double rinse them before eating them. That's about the best you could do to bring down the glycemic index.....