They are often demonized as heavy or poorly digestible. There are even those who believe that they raise blood sugar.
Yet legumes are a fundamental component of the diet. In fact, few people know it but these cheap and tasty foods are perfect for keeping blood sugar under control and suitable for diabetics. Here because.
This is why legumes help keep blood sugar in check
Legumes are often known as “the meat of the poor”. Yet they are indeed packed with benefits. Few people know but these cheap and tasty foods are perfect for keeping blood sugar under control and suitable for diabetics. Those suffering from this condition, in particular, should not deprive themselves of beans, chickpeas, lentils, broad beans, etc. Numerous scientific studies also confirm this.
There are two reasons why legumes help keep blood sugar in check.
First of all, they are among the foods with a low glycemic index. It means that their direct influence on blood glucose levels is of little significance.
Secondly, legumes are absorbed very slowly from the intestine. They therefore function as regulators: they also ensure that other foods, such as carbohydrates, are digested more gradually. In this way, sudden increases in blood sugar immediately after meals are avoided.
How to introduce them in your diet
Legumes, therefore, should be part of the diet of those suffering from diabetes. But also that of all the others. In fact, they have numerous benefits, from reduced caloric intake to the ability to provide soluble fiber.
They are part of the important foods to prevent cancer and heart disease. They are also an excellent source of vegetable protein. It is therefore no coincidence that legumes are an important part of the Mediterranean diet, one of the healthiest in the world.
For all these reasons, legumes should be consumed at least three times a week. Vegetarians can also consume them every day.
On average, for an adult, a portion of fresh legumes corresponds to about 100 grams.
But be careful: the best way to introduce legumes is to consider them as a main dish, and not as a side dish. For example, you can prepare a tasty single dish with cereals and legumes.
(We remind you to carefully read the warnings regarding this article, which can be consulted who”)