Legumes – a natural shield against diabetes and high blood sugar
Legumes are one of the most beneficial foods for people with diabetes. They have a low glycemic index and provide the ideal combination of complex carbohydrates, plant proteins, and soluble fiber. This combination provides a long-lasting feeling of satiety and prevents sudden fluctuations in blood sugar levels.
According to family physician Dr. Daniela Stan from Călăraș (in an interview with Adevarul.ro), regular consumption of legumes helps stabilize blood glucose levels and improves the body’s response to insulin.
Why legumes are called “natural sugar absorbers”
Legumes are often called “sugar absorbers,” and this is not by chance. They contain large amounts of plant fiber, which slows down the absorption of glucose in the intestines. This reduces the peak of blood sugar after a meal and prevents excessive insulin secretion.
It is this feature that makes them an indispensable element of the menu of people with type 2 diabetes, as well as all those who strive to maintain stable energy throughout the day and avoid sudden “drops” in blood sugar.
Rich source of vitamins and minerals
In addition to regulating glucose, legumes are also a real storehouse of nutrients. They contain B vitamins , as well as important minerals such as potassium, selenium, magnesium, calcium and iron .
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Magnesium is essential for the muscular and nervous systems and contributes to normal blood pressure.
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Iron aids in oxygen transport and cell growth.
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Potassium regulates heart rhythm and helps with water balance.
Adding legumes to the menu is a natural way to get these key elements without the need for supplements.
How to include them in your daily diet
Legumes come in many varieties— beans, chickpeas, lentils, peas —and in all colors and shapes. They can be eaten fresh, dried, canned, or frozen , making them extremely convenient for all kinds of recipes.
They go great with rice, vegetables, meat, or even as a main meal on their own. They are suitable for both lunch and dinner.
Nutritionists recommend consuming about three cups of legumes per week – an amount that has been proven to support heart health, blood vessel health, and glycemic balance.
