Plant-based proteins like legumes and nuts are a good nutritional choice for people with diabetes. They can help lower blood sugar spikes, improve glycemic control, and they don’t contain the unhealthy saturated fats that many animal proteins do.e60dc2a1-f33c-4a05-9b50-8e3e8e59762917cdad13-aeae-4e80-9e60-1df06a8ac67f “Legumes are rich in protein and fiber, both of which are helpful nutrition tools for managing blood sugar levels,” says Mary Ellen Phipps, MPH, RDN , a registered dietitian-nutritionist in the Houston area and the author of The Easy Diabetes Cookbook . Nutrition authorities agree that most people — including ones with blood sugar issues — should eat more legumes. Beyond being a rich source of protein and fiber, they’re also a good source of vitamins and minerals, and they don’t contain any cholesterol.
What Are Legumes? What Are Legumes? The term legumes is not just a synonym for beans. They are a broader group of plants that are members of the bean family.e60dc2a1-f33c-4a05-9b50-8e3e8e5976299bd07a2c-9182-480c-abc9-ceb5adff8b30 “You may have heard terms like legumes, pulses, or beans sometimes used interchangeably,” says Melissa Joy Dobbins, RDN, CDCES , a registered dietitian-nutritionist and certified diabetes care and education specialist in Chicago and the host of the Sound Bites podcast . “However, while all beans are legumes, not all legumes are beans.” Legumes include: Beans (lima, snap, string, navy, black, kidney, pinto, cannellini) Broad beans (fava beans) Chickpeas Lentils Peanuts Peas Soybeans
What Are the Health Benefits of Legumes? Health Benefits Legumes are generally inexpensive, environmentally friendly, versatile, and fit into both vegan and gluten-free diets. Legumes can help manage diabetes symptoms as well as other related health conditions. Lower Blood Pressure Legumes are beneficial to cardiovascular health. This is extremely important for people with diabetes, since they are twice as likely to develop heart disease or stroke than those without the disease.e60dc2a1-f33c-4a05-9b50-8e3e8e59762957768549-be6e-434a-a540-9e92845d049e Other research shows that people who have type 2 diabetes and high blood pressure (a risk factor for heart disease) who eat three servings of legumes per week had better blood pressure control than those who ate the least.e60dc2a1-f33c-4a05-9b50-8e3e8e59762983d7bc64-bbc4-4ff2-acb7-9e7c740ce114 Healthier Body Weight Weight management is an important component of diabetes treatment for type 2 diabetes. Weight loss can increase insulin sensitivity, helping with blood sugar control and potentially reducing reliance on diabetes medications.e60dc2a1-f33c-4a05-9b50-8e3e8e59762967e3a36f-8000-4a32-8567-68655e68cac5e60dc2a1-f33c-4a05-9b50-8e3e8e5976295cf2885a-1bd0-4202-9753-0505457fc6e3 With their combination of fiber, plant protein, and lower calorie content, legumes are a great addition to a weight loss diet. People who eat legumes regularly gain less weight and have leaner waistlines over time than those who don’t.e60dc2a1-f33c-4a05-9b50-8e3e8e59762904a09d51-e7bc-4b81-b380-d32563190522 Fiber and protein help promote weight maintenance and weight loss because they are so satisfying and help people feel fuller sooner and for longer.e60dc2a1-f33c-4a05-9b50-8e3e8e59762935d294c4-521c-4ef8-8c90-b51cd162c40b Lower Cholesterol Levels Diabetes can lead to elevated triglycerides and LDL cholesterol , while also lowering HDL cholesterol , known as “good” cholesterol.e60dc2a1-f33c-4a05-9b50-8e3e8e59762909025142-8100-4999-b568-7b96676db95d One small study found that eating a cup of canned beans decreased total and LDL cholesterol in adults with high cholesterol, and concluded that doing so is a practical strategy to lower cardiovascular disease risk.e60dc2a1-f33c-4a05-9b50-8e3e8e59762935dc42ed-26a8-4d3b-8302-3c2e25327d92 The benefits can be even larger if you’re using legumes to replace red meat.e60dc2a1-f33c-4a05-9b50-8e3e8e597629d0f8524d-f66f-47db-b73b-d009acde5c2d
Legumes and Blood Sugar Legumes and Blood Sugar Legumes do contain carbohydrates, which means that these tiny nutritional powerhouses can lead to a gradual increase in blood sugar. If you use insulin before meals, you’ll almost certainly need to count the carbs in legumes and dose accordingly. But as far as carbohydrate sources go, you can hardly find healthier options, especially if they’re replacing sugars, refined starches, or ultra-processed foods in your diet. “While it’s important to be aware of and manage your carbohydrate intake, choosing quality carbohydrates, such as legumes, that include fiber, vitamins, and minerals is recommended,” says Dobbins. Legumes are very low on the glycemic index, a scale used to measure how foods affect blood sugar levels.e60dc2a1-f33c-4a05-9b50-8e3e8e597629f675030c-807f-4e72-b63c-728d8aba1dd1 “Foods that are low on the glycemic index scale have less of an impact on blood sugar levels compared to foods that rank as moderate or high on the glycemic index scale,” explains Phipps. “Legumes are low on the glycemic index scale because of their low sugar and high fiber content,” she says. Fiber-rich foods slow digestion, resulting in lower blood sugar spikes after meals. One review of five studies found that people who ate legumes regularly for at least six weeks saw blood sugar benefits, such as decreased fasting blood glucose levels and a reduction in A1C by up to 0.5 percent.e60dc2a1-f33c-4a05-9b50-8e3e8e5976296613baa1-0622-44b3-8680-1795c3fdf430 Phipps says you can incorporate legumes into your diet every day if you’d like — starchy carbohydrates like peas, beans, and lentils can also fit into almost any healthy eating pattern.e60dc2a1-f33c-4a05-9b50-8e3e8e59762944a500d1-ce9d-4054-9f15-f93a2ed6c959
Low-Carb Legume Options Low-Carb Options Many people with diabetes choose to manage their condition with a low-carbohydrate diet , and may eat few legumes. For committed low-carb eaters, however, there are some options with surprisingly low carbohydrate counts. Green Beans We tend to think of these more as a green, nonstarchy veggie, but green beans fit into the legume family. One cup has 31 calories, 7 grams (g) of carbohydrates, and 3 g of fiber.e60dc2a1-f33c-4a05-9b50-8e3e8e597629eb906d1a-c173-43d7-9728-92b0654d2ac6 Peanuts Dobbins recommends peanuts for people with diabetes, although they are extremely calorie dense. A serving of peanuts is 1 ounce (oz), which contains 166 calories, 6 g of carbohydrates, and more than 2 g of fiber.e60dc2a1-f33c-4a05-9b50-8e3e8e5976299aeaf91f-4213-42db-81db-088cbca7f689 Soybeans When eaten whole, they’re known as edamame, and roughly a half cup of raw green soybeans has 112 calories, 7 g of carbs, and 4 g of fiber.e60dc2a1-f33c-4a05-9b50-8e3e8e59762977560c96-24ef-4872-8024-56545bc55c03 Soybeans are also used to make tofu, tempeh, soy milk, and soy yogurt. And there’s a canned variety of this legume known as black soybeans, which could be used as a substitute for higher-carb black beans or pinto beans. Lupini Beans These Mediterranean beans have been around for centuries, but they’ve only recently made their way into specialty and high-end food stores. They’re typically sold lightly salted in brine and eaten as a snack. A ¼ cup contains only 40 calories, 3 g of carbs, and 1 g of fiber.e60dc2a1-f33c-4a05-9b50-8e3e8e597629983f2fd6-3667-4305-bece-7825e214db5a
Are Peanuts and Peanut Butter Good for Diabetes? Peanuts and Peanut Butter Yes and no. Dobbins says peanuts and peanut butter contain many nutrients that may reduce cardiovascular disease risk, but they are high in calories and can cause weight gain — a known risk factor for type 2 diabetes — if eaten too liberally. “[Peanuts] are high in antioxidants like vitamin E, heart healthy unsaturated fats, and phytonutrients such as resveratrol,” says Dobbins. Resveratrol is a naturally occurring plant compound known for its antioxidant properties.e60dc2a1-f33c-4a05-9b50-8e3e8e597629f6ddda17-0461-4fe5-b97c-114127face72 If you choose to snack on peanuts, avoid those that are flavored and excessively sweet. Honey-roasted peanuts are a healthier choice than most junk foods, but you can easily find yourself eating more sugar, fat, and calories than you intended. Sometimes oils and sugars are added to peanut butter to improve the flavor and texture. Choosing a natural variety is the best way to avoid added sugar, since they’re typically just ground peanuts.
How to Incorporate Legumes in Your Diet Incorporating Legumes Into Your Diet Beans, peas, and lentils can all make delicious additions to your diet. But if you’re not sure how to make them a regular part of your meal plan, try these expert tips. Watch the serving size. Aim for a half cup, Phipps recommends. In this amount, you’ll average around 8 g of protein and 8 g of fiber. Swap legumes for animal protein . Legumes can lend a meaty texture and taste to familiar dishes you enjoy. They especially shine as a substitute for ground meat, says Phipps. “Swap out half the meat for cooked beans or lentils,” she suggests. Sprinkle them on other foods. Think salads, veggies, or rice, suggests Dobbins. When you’re cooking, think about adding a few spoonfuls to your recipe. Make them a side dish. Cooked legumes pair well with chicken or fish. Try bean salad, cooked lentils, or some steamed or roasted green beans in place of traditional rice, pasta, or potatoes, says Dobbins. Whip up a dip. Dobbins suggests hummus, which is made with chickpeas, or black or white bean dip. Use low fat and low carb baby cucumbers, mini bell peppers, or carrot slices to scoop it up.
The Takeaway Legumes, which include beans, lentils, and peanuts, are excellent plant-based protein sources that may help manage blood sugar levels due to their high fiber content. Although legumes contain carbohydrates that can impact blood sugar, they still can be a safe dietary choice for many people with diabetes. Peanuts and peanut butter are nutritionally sound but calorie dense. Be mindful of serving sizes when integrating them into meals. People who follow a low-carb diet can try green beans, soybeans, and lupini beans, which offer lower carbohydrate options without sacrificing their nutritional benefits.
Resources We Trust Cleveland Clinic: How to Follow a Diabetes-Friendly DietMayo Clinic: Bean and Legume RecipesHarvard Health Publishing: Love Those Legumes!Johns Hopkins Patient Guide to Diabetes: Getting Started on a Plant-Based DietAmerican Diabetes Association: What Superstar Foods Are Good for Diabetes?
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