Beans for diabetes: how to include in the diet without risk to health

Do you want to diversify your diabetic menu without risking your sugar levels? Beans are one of the most successful options: it is hearty, inexpensive and rich in substances that support metabolism. Russian nutritionist Olga Pavlova told how to include beans in the diet, writes sb.by.

According to Olga Pavlova, beans can really be included in the diet for diabetes (and insulin resistance), if you follow a few simple rules.

- Beans have many vitamins (groups B, C, E, PP) and minerals (potassium, magnesium, iron, zinc, etc.). Beans have a low glycemic index, which means that beans do not provoke sharp jumps in blood glucose levels. This is partly because it has a lot of resistant starch that is slowly absorbed. Beans also contain fiber, which slows digestion, helps you feel full longer and promotes a smoother absorption of carbohydrates from the entire dish, and plant protein, which is a valuable resource, especially if you restrict animal products.

In addition, the nutritionist added, regular consumption of legumes is associated with a reduced risk of cardiovascular disease and improved metabolic parameters.

- But it should be understood that beans contain purine bases, so with concomitant problems (for example, with hyperuricemia or gout), you should not eat it too often. Also, in large quantities or in combination with other carbohydrate products, beans can enhance gas formation, explained Olga Pavlova.

The nutritionist told how to add beans to the diet:

- Don’t make beans the basis of every meal – control portions. It is better to eat it in the morning (for breakfast or lunch). Ideally combine beans with protein (low-fat meat, fish, tofu) and non-starchy vegetables. So you will further slow down the absorption of carbohydrates and reduce the overall glycemic response of the dish. Try starting with small portions and watching your body react is the best way to understand how beans fit into your diet.

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