Because if you have diabetes, legumes are one of the best foods for your diet

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Carlos Laforet Coll
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There is a family of foods that can protect and prevent the risk of type 2 diabetes, we are talking about legumes

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There is a family of foods that can protect and prevent the risk of type 2 diabetes, we are talking about legumes

For people who live with the diabetes, diet plays a vital role in disease management. But there is perhaps a family of foods that stands out, especially for the role they can play in the prevention and management of the most widespread form of the disease, namely type 2 diabetes, and these foods are precisely the vegetable which include lentils, chickpeas, beans, red beans, cicerchie, lupins and many others. (Also Read: Diabetic Diet, What to Eat and Foods to Avoid)


Benefits of legumes

Legumes are probably the most underrated group of foods for their immense nutritional value. There are a number of foods that are high in protein and others high in fiber, but very few are rich in both, with the exception of legumes. A cup of cooked legumes contains 15 to 20 grams of protein and fiber individually, these are impressive numbers to which a very low glycemic index. The glycemic index is the relative rate at which a food raises blood sugar levels, and Diabetes Canada recommends that those living with type 2 diabetes lower their consumption of high glycemic index foods, although recent research moves attention to the overall glycemic load of the meal.

Legumes also contain a type of fiber known as soluble fiber, which is very effective in lowering cholesterol and has additional benefits for blood sugar due to its slow digestion. They are also more of fibers from other sources in lowering these important markers, and naturally contain a significant amount of food antioxidants Plus, they're packed with nutrients that many people don't consume enough, including potassium, magnesium, and zinc.

Legumes and diabetes management

The strategic increase in the consumption of legumes is likely to contribute to the improvement of two major indicators of interest in those living with diabetes, the glycemia without food andA1C. Different studies have shown that eating four to five servings of legumes per week can have significant health benefits; the benefits are greatest in those who consume four or five cups a week or 2/3 cups a day. Indeed, according to one review as of 2016, there is significant evidence linking diabetes management to the consumption of legumes.

Legumes and diabetes risk

Il an individual's risk of developing type 2 diabetes it depends on a wide range of factors, which go beyond simple dietary choices. That said, there is some evidence to suggest that individuals who consume legumes more often have a lower risk of type 2 diabetes than those who consume them less; for example, in one study of 2018 published in Clinical Nutrition, researchers found that patients who swapped legumes for a similar amount of bread, baked potatoes, or rice increased their risk of developing the disease.

How to eat more legumes

I legumes are a very versatile food, and it's easy to incorporate them into your diet. You can eat them as a snack, for example you can roast or fry chickpeas; another idea is to include legumes in the main meal, for example in pasta or rice, or use them to enrich a salad and make it more protein. So, it doesn't matter how you choose to add them to your diet, because the benefits of legumes are so many and for this you need to consume more.

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