Adding beans to meals helps stabilize blood sugar, reduce cholesterol and support weight control, which are important factors in diabetes management.
According to Dr. Dariush Mozaffarian, a nutritionist at Tufts University (USA): Beans provide the same amount of protein as meat, but do not increase blood sugar and do not contain bad cholesterol. This is an ideal food to replace animal protein for people with diabetes".
Lentils
Lentils contain high amounts of protein (about 9g per 100g cooked) and are rich in fiber, which helps slow down the absorption of sugar. In addition, lentils also contain folate and magnesium, which help improve blood vessel function.
Green beans
This type of bean helps purify the body and reduce blood sugar thanks to the compound vitexin, which has been shown to have strong antioxidant effects.
Chickpeas
It is rich in protein and has a low glycemic index (GI of about 28). A study by the Diabetes Association of Canada shows that eating a cup of chickpeas a day significantly reduces HbA1c, a sign of long-term blood sugar control.
Black beans
Provides anthocyanins, antioxidants that help increase insulin sensitivity and protect blood vessels from damage caused by high blood sugar.
Soybeans
This is a star in the bean group thanks to its isoflavone content, an active ingredient that helps balance hormones, reduce blood fat and stabilize blood sugar after eating.
Experts recommend that people with diabetes should eat boiled, steamed or cooked beans instead of stir-fried to limit bad fats. A cup of beans a day not only helps control blood sugar but also contributes to protecting the heart and maintaining long-term health.
