Beans – A superfood to add to your type 2 diabetes diet


Beans – kidney, pinto, navy, or black beans – are loaded with vitamins, minerals, and nutrients such as magnesium and potassium. They are low on the glycaemic index yet very high in fibre, making it an excellent food to manage blood sugar levels in type 2 diabetes diet.  Beans are also a good alternative to meat due to their high protein content. Beans, unlike meat, have no saturated fat, which makes them a healthy swap. Another bonus? The fibre and protein in beans make them a very filling food, which is a great news for those trying to lose weight.

A study published in November 2012 in JAMA Internal Medicine suggested that eating beans, chickpeas, and lentils can help improve blood glucose control and reduce blood pressure, cholesterol, and triglycerides (fat found in the blood) levels in people with type 2 diabetes. 

Beans are a versatile food that can make a great side dish or component of your main course. They can be a staple in your diet, especially if you have diabetes. Yet, tracking serving sizes and figuring out the appropriate amount to eat can be a little difficult when beans are combined with other foods, so try to approximate as best as you can. Make sure that you don’t add too much salt while cooking beans.

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