Beans, peas, lentils and the like while providing energy and protein, but also help regulate the absorption of sugars while keeping blood sugar controlled.
In the treatment of diabetes the main goal is to keep blood sugar under control because a consistently high blood glucose concentration is the main cause of damage to all major organs related to the disease.
In the case of type 2 diabetes, proper nutrition, sometimes alone, more often accompanied by medication and exercise, is one of the fundamental means to achieve the goal.
Among the most useful and healthy foods to be included regularly in a balanced diet are legumes. Many studies have shown that beans, peas, broad beans, chickpeas, lentils and all other legume seeds have beneficial effects on blood sugar.
Why they are good for you
Legumes are part of the foods with low glycemic index, ie those foods that have a direct influence on blood sugar not very significant and can therefore be consumed quite freely even in the presence of diabetes.
It has also been discovered that they exert a general positive action because they work as a kind of traffic regulators in our body: they make sure that carbohydrates, taken for example with pasta or rice, are absorbed slowly and gradually, thus avoiding that the resulting sugars pour into the blood too quickly causing sudden spikes in blood sugar immediately after the meal.
This “containment” effect of rapid increases in blood sugar is particularly important because repeated hyperglycemic peaks are co-responsible for the development of complications, especially vascular and circulatory ones, especially in type 2 diabetes.
Features of legumes | Benefits for the body |
---|---|
They are foods with low glycemic index | They have a direct influence on blood sugar not significant |
They are “regulators” of traffic in our body | They ensure that carbohydrates are absorbed slowly and gradually, thus avoiding sudden spikes in blood sugar immediately after the meal |
Good for diabetics and others
Due to their ability to promote blood sugar stability, legumes also help prevent hypoglycemic crises, i.e. the excessive lowering of blood glucose levels between meals.
Another negative eventuality, which causes malaise, weakness and which, if prolonged over time, can lead to coma. Risk that are faced especially by diabetics on insulin therapy.
The habitual consumption of legumes also helps to decrease cholesterol and fats (triglycerides) and thus prevent cardiovascular disorders. For this reason they are advisable not only for those who have diabetes, but for everyone.
At least three times a week
According to the indications of the Italian Society of Diabetology it is advisable to consume these foods at least three times a week.
The great variety of legumes existing, the many ways of cooking them and the countless possibilities of combinations (in the sauce of a first course, or as a soup, or, even as a side dish and so on) keep away the risk of a monotonous diet.
Unique dishes such as pasta and beans and chickpea or lentil soup are particularly recommended for maintaining good glycemic control, as well as for the protein intake and balancing effect on intestinal function.
Complement to a healthy life
Of course, a diet rich in beans, broad beans, chickpeas, peas and other legumes can only give benefits within a correct management of your diabetes: scrupulous compliance with prescribed therapy, regular glycemic self-control, healthy and balanced behaviors and lifestyles, starting from moderation at the table.
Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.
The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.