Here are some plant proteins to eat to combat insulin resistance.
1. Dried beans
Each cup of dried beans contains 15 grams of protein and 15 grams of fiber. When soaked and cooked, dried beans are a low glycemic food, meaning they don’t raise blood sugar levels quickly. They’re also a good source of magnesium, a mineral that plays a role in glucose metabolism and improving insulin sensitivity.
2. Lentils
Each cup of lentils contains 15.5 grams of protein and 13.5 grams of fiber. The protein in lentils can block digestive enzymes from accessing starch, reducing the amount of glucose your body can absorb.
3. Peas
One cup of cooked peas contains 16 grams of protein and 16 grams of fiber. Soaked and cooked peas contain resistant starch, which helps reduce the glycemic load, reducing their impact on blood sugar.
4. Chickpeas
Each cup of chickpeas contains 14.5 grams of protein and 12.5 grams of fiber. Chickpeas have a unique chemical composition that helps slow down the digestion and absorption of carbohydrates. Therefore, they help reduce blood sugar levels.
5. Japanese Soybeans
Each cup of edamame has 18 grams of protein and 8 grams of fiber. Soy products can positively affect blood sugar regulation and improve glucose absorption, metabolism, and insulin sensitivity.
