Out of control blood sugar levels can lead to serious health consequences such as heart attack, stroke or kidney failure. Sometimes the damages may be fatal. Fortunately, there are dietetic manipulations that can be employed to mitigate the complications. For example incorporating more legumes into the diet is associated with low blood sugar levels, lower blood pressure and cardiovascular risks in patients with type 2 diabetes.
Legumes are a class of vegetables that includes beans, peas and lentils. These vegetables are generally low in fat, cholesterol-free, and high in potassium, iron, fiber and protein. Legumes have many health benefits such as lowering blood pressure and helping with blood sugar control.
Glycemic index is a measure of how fast the body absorbs carbohydrates following digestion. Faster absorption rates raises blood glucose levels more rapidly leading to a spike. The glycemic index is a measure of how much food raises the blood sugar levels after eating. Based on a scale of 1-100, foods with a low glycemic index causes a gradual increase in blood sugar, whereas foods with a high glycemic index cause a rapid spike in blood sugar.
A higher glycemic index can be harmful to diabetics. Legumes generally have a low glycemic indices, so eating legumes help control blood sugar. So for patients with diabetes, the moral is that diets which include legumes can be extremely important in controlling blood sugar levels.
Because legumes are rich in fiber and have a lower glycemic index incorporating foods them into a diabetic's diet can help control blood sugar and improve heart health. This is important to patients with diabetes who are trying to stabilize their blood sugar within normal range and reduce cardiovascular risk.
Chickpea or garbanzo beans like other legumes, are rich in both soluble and insoluble dietary fiber. The insoluble fiber helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders. Soluble fiber in legumes helps stabilize blood sugar levels as they provide steady, slow-burning energy.
Legumes have low GI value of 28 - 32. This means that the carbohydrate in them is broken down and digested slowly. This is helpful for weight loss as it controls appetite. Due to high fiber content and low GI, legumes are excellent for weight loss. Salads with chickpeas are tasty and can keep you full longer, controlling the appetite.
Peanuts might be the most popular type of nut excepting they are actually not nuts. But peanuts are really legumes which contain the antioxidant resveratrol as well as all the essential amino acids. Chickpeas are a good source of protein, providing an amount of protein comparable to that of meat or dairy foods without the high calories or saturated fats.
Basically, edamame are just green soybeans sold in the freezer departments of supermarkets. All the preparation it requires is boiling for three to five minutes and serve. They provide many healthy benefits for diabetics such a being an excellent source of protein, minerals (potassium, magnesium, and calcium), and omega-3 fatty acids.
Garbanzos are an excellent source of the trace mineral manganese, which is an essential co-factor in a number of enzymes important in energy production and antioxidant defenses. Garbanzos can boosts energy metabolism because of its' high iron content.
Lentils have been shown to increase energy and improve mood. Regular intake of Chickpeas can lower LDL (bad) and total cholesterol. Garbanzos contain the significant amounts of folate which lowers the levels of the amino acid, homocysteine and strengthens the blood vessels. Garbanzo contains phytochemicals called saponins, which can act as antioxidants.
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