Do you have type 2 diabetes? Make friends with beans to lower your blood sugar levels!
Despite the fact that pharmaceutical companies and university scientists spend millions of dollars each year on cutting-edge treatments for type 2 diabetes, one old-school food beats them all: the humble bean.
That’s right, a diet rich in vegetables is a must if you are looking to reverse diabetes. While beans may not get the press criticism that newer type 2 diabetes drugs do, their ability to fight and help reverse diabetes rivals any drug.
Here’s why you should start including beans in your daily diet:
Stop blood sugar spikes: Beans contain an incredible amount of soluble fiber … a nutrient that binds to the carbohydrates in your food. Because soluble fiber traps the carbohydrates you just ate, your body has a harder time absorbing them. This means that your pancreas can handle absorbed carbohydrates with ease.
Cholesterol drops: High cholesterol and diabetes are often found together. Fortunately, the same soluble fiber that keeps blood sugar levels in check also lowers LDL (bad) cholesterol. When soluble fiber doesn’t bind to carbohydrates, you are trapping cholesterol in your gut and blocking its reabsorption by your body. The result? According to a study in The American Journal of Clinical Nutrition, a 25% reduction in bad cholesterol.
Appetite fights: Worried about not being able to control yourself when faced with the dessert menu? Look no further than a bean-based meal to keep your appetite in check. Research shows that people who eat a cup of beans a day are fuller and more satiated during the day.
Reduce weight: Best of all, beans can help you lose pounds or kilograms. Studies show that people who eat beans while cutting calories or kilojoules lose more weight than those who simply eat less.
Antioxidant powerWhen it comes to antioxidants, “superfoods” like the acai berry seem to get all the attention. That’s unfortunate, because beans like kidney beans and black beans actually contain more heart-protecting antioxidants than most fruits.
Eat beans, reverse diabetes:
Many people find it difficult to include beans in their diet. Here are some tips to make the transition from “no beans” to “crazy about beans” seamless:
Go canned: While dried beans are very cheap, they require a lot of maintenance. Canned beans, on the other hand, are almost instantly ready to use after opening. Be sure to wash them well to remove any added salt.
Soups: From chili to bean soup, beans are a natural addition to any soup.
Salads: Instead of adding chicken to that salad, add a few handfuls of beans. You will get the protein you are looking for along with the benefits that only beans can provide.
Pasta: Beans go great with whole wheat pasta dishes or vegetables.
You may not be used to eating beans, but if you set a simple goal of eating two handfuls per day, you will see huge differences in your weight, blood sugar levels, and cholesterol.
