Legumes and Diabetes

Legumes and Diabetes


What Legumes are Best for Diabetes?


The relationship between legumes and diabetes is a positive one. Research links consumption of legumes to a beneficial effect on glycemic control and weight control, both of which are important if you have diabetes. Your diet is a big part of your diabetes management plan and that means you need to be conscious of what makes a good choice and what doesn’t. In general, legumes should be a staple in your diet. Here’s why.


What are Legumes?


Legumes are a category of food that includes beans, peas and lentils. They are an inexpensive kitchen staple that offers a lot in the way of nutrition. Their nutritional panel is part of what makes legumes so great for a diabetic meal plan. They also taste great and are versatile so you can use them in many ways in your kitchen.


Why Legumes?


Legumes contain a lot of fiber. Fiber is imperative for a diabetic diet because it digests slowly, helping regulate blood sugar levels, keeping them stable and preventing spikes. 

Legumes also promote a healthy heart, which is important since diabetes increases the risk of heart disease. 

Eating legumes has been linked to lower blood pressure levels and inflammation. 

When legumes are eaten as a substitute for meat or eggs, studies have found that it can help manage or prevent type 2 diabetes. 

Legumes are also a good source of protein and antioxidants, which are important for overall health. 


Best Legumes for Diabetes


The great thing about legumes is that most of them are a great choice for a diabetic meal plan. With so many to choose from, you shouldn’t have any trouble finding the ones you like best. Some options include: 

  • Pinto beans
  • Black beans
  • Peas
  • Black-eyed peas
  • Fava beans
  • Chickpeas
  • Lentils
  • Soy nuts
  • Peanuts
  • Lima beans
  • Navy beans

This is by no means an exhaustive list but gives you a good starting point when you make your next grocery list. Be sure to read labels so you can choose options that are low in salt. In general, fresh or dried legumes are a better choice than canned versions. 


How to Eat Legumes


Legumes are incredibly versatile. You can use them in a variety of ways to create many different tasty dishes, Try them in soup or salad. Use lentils or beans as the base for veggie burgers or vegetarian dinner bowls with vegetables. You can use them to make diabetes-friendly tacos and burritos. They can also be enjoyed as a side dish with your favorite meals. 


When it comes to legumes and diabetes, you’ll be happy to know that they are a great option and can be used in a huge number of meals. In addition to their great taste, they have a certain amount of power when it comes to controlling your blood sugar and staying healthy. Add legumes to your shopping list and get ready to enjoy everything they have to offer. 


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