How do legumes assist you in combating diabetes?
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How do legumes produce “The Second Meal Effect,” helping maintain stable blood sugar levels post-consumption? Stay tuned to learn more!
An ounce of dry-roasted peanuts holds about 166 calories, 6 grams of carbs, and 2.3 grams of fiber. Fiber is known to provide SATIETY, making you feel full faster, potentially reducing consumption of less healthy foods. Plus, fiber enhances insulin utilization.
A cup of cooked Chana Dal has around 250 calories and 42 grams of carbs. They're cholesterol-free and offer a solid 11 grams of fiber, contributing to their low glycemic index rating of 8.
A cup of pinto beans provides 245 calories and roughly 14 grams of plant protein, which can slow sugar release into the bloodstream.
Green beans have a low G.I. rating of 32. A cup of cooked green beans contains just 77 calories, 10 grams of carbs, and an impressive 4 grams of fiber, along with about 2.5 grams of protein aiding in blood sugar balance.
Peas are nutrient-rich, including calcium, manganese, and thiamine. One cup of green peas covers 12% of daily iron needs and 8% of potassium RDI. Adequate potassium is vital, as deficiencies can elevate type 2 diabetes risk.
While a cup of black beans holds over 215 calories and about 40 grams of carbs, they also offer 16.5 grams of fiber, covering approximately 60% of daily fiber needs.
A cup of chickpeas covers nearly 75% of daily MANGANESE needs, a mineral known to help regulate blood sugar by normalizing insulin output.
Navy beans might be top in fiber, with close to 20 grams per serving, fulfilling nearly 70% of daily fiber needs in one cup.
Lentils, among the world's most nutrient-dense legumes, are packed with diabetes-combating minerals and vitamins. Additionally, a lentil cup meets 90% of daily folate needs, linked to reduced heart disease risk.
Kidney beans, with a G.I. rating of 19, are often recommended by healthcare professionals for blood sugar balance. A cup of these beans has about 210 calories, being almost 70% water, and delivers 13.5 grams of protein, 37 grams of carbs, and a robust 12 grams of fiber.
DISCLAIMER: The content of this information is for educational purposes only and should not be considered medical advice. Always consult with a healthcare professional before making any dietary changes.
Top 10 Legumes for Blood Sugar Control
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