Legumes are a healthy addition to your meal plan. They are high in protein, high in fiber and relatively low in carbs.
Legumes and Diabetes
Ever wonder what a legume is? Everyday foods we may be consuming on a daily basis are considered legumes. Foods such as beans, peas, lentils and nuts. Yes, nuts are considered legumes. These foods are high in fiber, low in fat and have been found to help cholesterol levels and blood glucose levels.
Legumes are a healthy addition to your meal plan. They are high in protein, high in fiber and relatively low in carbs.
Beans…Beans…Beans
The most common forms of legumes are beans. These include adzuki beans, black beans, soybeans, anasazi beans, fava beans, garbanzo beans (chickpeas), kidney beans and lima beans. These beans are high in protein and fiber. Beans can be added to your daily diet, add to salads, soups, quesdillas or simply make them for a side dish.
Legumes are a healthy addition to your meal plan. They are high in protein, high in fiber and relatively low in carbs.
Nuts are legumes?
Peanuts, soy nuts and carob nuts are considered legumes because they come in a pod form. While they all contain fat, protein and fiber, soy nuts have significantly higher amounts of protein than peanuts. 1 cup of soy nuts contain 68 grams of protein vs. 1 cup of peanuts contain 35 grams of protein. These foods are high calorie and high fat, although plant fat they still add a lot of calories to your diet. Always try to choose unsalted versions, and be aware of portions!
Legumes are a healthy addition to your meal plan. They are high in protein, high in fiber and relatively low in carbs.
Perfect Peas
Did you know peas like snow peas, snap peas, green peas, black eyed peas and split peas are considered to be legumes? These items are low fat, and high fiber. Lower calorie options would be snap peas and snow peas; these would make great snacks and would be easy to pack on the go. Add split peas and black eyed peas to soups and salads.
Legumes are a healthy addition to your meal plan. They are high in protein, high in fiber and relatively low in carbs.
Lovely Lentils
Lentils are a strong base in Indian dishes and also happen to be legumes! Legumes can be purchased dried as well as pre-cooked. Add lentils to your salad, soup, choose legumes as an alternative to your rice or pasta. By doing this, you’ll increase your protein and fiber and help better control your glucose levels. One cup of lentils provides 16 grams of fiber and 18 grams of protein!
Legumes are a healthy addition to your meal plan. They are high in protein, high in fiber and relatively low in carbs.
Help Control Your Diabetes
One study conducted showed that legumes can help lower blood glucose levels. In this study 120 participants with Type 2 Diabetes were divided into two groups, half of the participants were instructed to consume at least 1 cup of legumes per day, and the other were instructed to consume more whole wheat products. After 3 months, the group eating legumes everyday had significantly lower glucose levels. (2) Not only were improvements in glucose levels observed, but also improvements in blood pressure and cardiovascular risk.
