If you have fluctuating blood sugar levels, you know all about the ups and downs.
You've been dealing with weakness, extreme hunger, irritability and a feeling of constant exhaustion.
The good news is by mindful eating and choosing the right foods you can avoid these fluctuations.
The answer could be as simple as eating a daily serving of beans.
That's right, legumes, are one of the most recommended to eat for healthy blood sugar.
The American Diabetes Association recommends legumes for better blood sugar management.
TweetLegumes are a great source of protein and are packed with minerals. They come from plants that produce a pod with seeds inside. Dry beans, lentils, and peas belong to this group. Legumes are rich in nutrients and have many health benefits if you eat them everyday.
How do beans help my blood sugar?
Recent research shows that when gut bacteria feed on beans, it improves the satiety of the meal. This is the ”second meal effect”.
When good bacteria feed on the fiber in beans it releases propionate. This compound gets into the blood stream and slows down the rate at which foods leaves your stomach.
For instance, if you had lentils for breakfast it can help keep your blood sugar stable past lunch time.
Nutrient Density is a Nice Bonus
They are rich in protein and fiber, which makes it a great weight loss food.
For instance, a cup of cooked lentils gives you:
- 40 grams of carbohydrates
- 18 grams of protein
- 16 grams of fiber
Besides, it is a good source of iron, copper, phosphorus, folate and manganese.
Beans Can Slim Your Waist too
Eating beans and legumes on a regular basis helps you reach and maintain a healthy weight.
Research shows that populations that eat more legumes have a slimmer waistline.
Heart healthy
Legumes are rich in fiber which helps to lower cholesterol.
A study examined food intake and heart disease risk among 15,000 middle aged men. Researchers found that those that ate legumes had a 82% lowered risk for heart disease.
Lowers colon cancer risk
The resistant starch in the legumes helps lower the risk of cancer. Gut bacteria release short chain fats when they act on undigested starch.
Plenty of studies show that short chain fats cuts colon cancer.
Choose to eat a variety of legumes so you get the most of its benefits. Each legume delivers specific compounds that improve your health in the long run.
But won't they give me gas and keep me bloated?
For some people, flatulence can be a problem while eating legumes. You can avoid this by doing the following:
Soak: Soak the legumes overnight and discard the soaked water. Soaking remove antinutrients which can cause bloating.
Spice it up: Adding fresh ginger pieces, while cooking helps. You can also add cumin seeds for tempering the legumes.
Discard: While cooking some beans tend to froth and foam. Skim and discard this foam, this helps reduce gas formation
Easy ways to enjoy more legumes
Freeze: Legumes are easy to cook. You can freeze cooked chick peas, kidney beans, etc to add them to your soups and salads for a quick fix.
Snack: They are easy and versatile snack.
Dip: Grind beans like chick peas along with some spices to make a healthy, creamy hummus dip.
You can store legumes for many months when you keep them in a dry, clean place.
Besides, choosing to eat beans and legumes, follow a regular exercise regimen. Exercising everyday helps you keep a healthy blood sugar.
Needless to say that you need to stay away from refined carbohydrates like white bread, etc.
Next time you see lentils or beans in the bulk bins of natural food store grab some and start finding ways to add them to your recipes.
Yours in Health,
Danette
P.S. Please share this with your loved ones and I always love reading your comments below.
