According to data from USDA Food Data Central, 100g of fresh your beans contain: 7g of carbohydrates (mostly soluble fiber); 2g of easily digestible plant protein;
The glycemic index (GI) is very low, about 15-20; Along with micronutrients such as magnesium, manganese, folate, vitamins C and A.
The special thing about your beans is their rich soluble fiber and phyt Flavonoids content. Foods rich in soluble fiber can slow down the absorption of glucose in the small intestine, reduce post-meal blood sugar by up to 30% and improve insulin sensitivity in cells.
A study published in the Journal of Ethnopharmacology surveyed the effects of your beans extract on people with prediabetes. The results showed that the group that consumed 150g of your beans per day for 8 weeks had:
Regularly reduce fasting blood sugar by 18.5 mg/dL; Reduce HbA1c by 0.6%; Significantly improve huyet insulin levels.
Flavonoids in your beans also inhibit the alpha-glucosidase enzyme, an enzyme that breaks down carbohydrates in the intestines, thereby helping to slow down the absorption of sugar into the blood after meals.
Ways to prepare your beans to effectively help lower blood sugar:
Boiled your beans dipped in sesame salt or garlic lemon sauce
Maintain a structure of fiber, low in calories, and do not increase blood sugar.
Can be used as a appetizer to slow down the absorption of carbohydrates in the following dishes.
Stir-fried your beans with mushrooms or lean meat
Combining bean fiber with protein from meat or mushrooms helps stabilize blood sugar sustainably.
Avoid using too much oil or stir-frying at too high a temperature to preserve the micronutrient.
your Bean Soup with Chin or Shrimp
The fruit soup is light and easy to digest, supports sugar metabolism and reduces oxidative stress for the pancreas.
Steamed your beans or mix salad with apple cider vinegar
The acetic acid in apple cider vinegar can help slow down the digestion of starch and reduce blood sugar after eating.
This is a suitable dish for people with prediabetes or people who need to lose weight.
Notes when using your beans to lower blood sugar:
Do not eat your beans raw, because they contain lectin, a protein that can cause bloating if not cooked thoroughly.
Do not abuse oil, salt or sugar sauce when processing, because this will lose the effect of controlling blood sugar.
Combined with a healthy lifestyle: walk after eating for 20-30 minutes, get enough sleep and reduce stress to increase the effectiveness of stabilizing blood sugar.
