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Legumes are often called “sugar absorbers” because of their high fiber content, which slows down glucose absorption and reduces the sudden release of insulin. This property makes them essential in the diet of people with diabetes.
In addition to regulating blood sugar, legumes are rich in vitamins and minerals: B vitamins, potassium, selenium, magnesium, calcium, and iron.
Magnesium contributes to muscle function, the nervous system, and normal blood pressure, while iron plays a role in oxygen transport and cell growth.
Benefits of Legumes
Legumes come in a variety of shapes, colors, and flavors: beans, chickpeas, lentils, and peas.
They can be eaten fresh, dried, canned, or frozen, and they pair wonderfully with almost any dish, from breakfast to dinner.
Nutritionists recommend consuming about three bowls of beans per week.
This simple rule helps maintain heart and blood vessel health, as well as stabilize blood sugar levels.
Other vegetables beneficial for diabetes
Legumes aren’t the only ones that help control high blood sugar. Other vegetables help maintain normal blood sugar levels:
Broccoli – contains chromium, which regulates blood sugar; it is high in fiber and low in carbohydrates.
Spinach – a source of magnesium, necessary for carbohydrate absorption and the effective action of insulin; almost calorie-free.
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