The Musical Fruit for Better Blood Sugar? How Beans and Lentils Can Benefit Blood Sugar Control
Improved Glycemic Control
Legumes have been shown to positively impact glycemic control, which is crucial for managing diabetes. A study published in Diabetes Care revealed that incorporating legumes into the diet significantly lowers postprandial (after-meal) blood glucose levels. The study found that participants who ate legumes experienced a reduction in glycemic response compared to those who ate refined carbohydrates. The “lentil effect” (also called the “second meal effect”) is the ability of lentils to help control blood sugars after eating. The effects can be seen even after a meal the following day. Lentils are low on the glycemic index, so they slowly affect blood sugar levels. Check out this quick video from Dr. Greger explaining the “second meal effect”.
Improved Insulin Sensitivity
Insulin sensitivity is a key factor in diabetes management. Research published in The Journal of Nutrition showed that a diet rich in legumes improves insulin sensitivity. The study participants who included legumes in their diets showed better insulin response and reduced insulin resistance, a common issue in type 2 diabetes. Legumes are high in fiber which is an important nutrient used to reduce insulin resistance. Foods packed with fiber allow the body to reduce the fat stored inside cells (intramyocellular lipids) which jams up insulin signaling. Dr. Neal Barnard's book explains insulin resistance and how to reverse diabetes with food.
Reduced Risk of Cardiovascular Complications
Diabetes significantly increases the risk of cardiovascular diseases. A meta-analysis in The American Journal of Clinical Nutrition found that regular consumption of legumes is associated with a lower risk of heart disease. The study highlighted that legumes improve lipid profiles, including lowering LDL cholesterol levels, which benefits cardiovascular health in diabetic patients.
Support for Weight Management
Maintaining a healthy weight is crucial for diabetes control. According to research published in Appetite , legumes contribute to satiety, which can help with weight management. The study found that meals incorporating legumes led to greater feelings of fullness and reduced overall calorie intake, aiding in weight control efforts. Legumes are a great source of protein, low in calorie density, and high in fiber. Foods high in fiber will fill you up and satisfy your hunger hormones.
Positive Effects on Gut Health
A healthy gut microbiome plays a role in diabetes management. A study in The British Journal of Nutrition reported that legume consumption positively affects gut health by increasing beneficial gut bacteria. This improvement in gut microbiota can enhance metabolic health and potentially contribute to better blood sugar regulation. Fiber (a prebiotic) feeds your good gut bacteria (probiotics) and makes beneficial short-chain fatty acids (post-biotics) that serve a variety of functions in the body. I’ll write a future post on this topic.
Conclusion
Incorporating legumes into a diabetes management plan offers multiple benefits, including improved glycemic control, enhanced insulin sensitivity, reduced cardiovascular risk, support for weight management, and better gut health. These benefits underscore the importance of including legumes as a regular part of a balanced diet for individuals with diabetes.
To get started, try this delicious recipe from Angela of Oh She Glows. Serve over some brown rice for an added boost of fiber!
Studies referenced:
1. Diabetes Care . (2011). “Legume Consumption and Glycemic Control”. ( https://care.diabetesjournals.org/content/34/8/1802 )
2. The Journal of Nutrition . (2014). “Legumes and Insulin Sensitivity”. ( https://academic.oup.com/jn/article/144/4/581/4748260 )
3. The American Journal of Clinical Nutrition . (2015). “Legumes and Cardiovascular Risk”. ( https://academic.oup.com/ajcn/article/101/1/121/4564641 )
4. Appetite . (2016). “Legumes and Weight Management”. ( https://www.sciencedirect.com/science/article/abs/pii/S0195666316301684 )
5. The British Journal of Nutrition . (2017). “Legumes and Gut Microbiota”. ( https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/abs/legumes-and-gut- microbiota/876F2AB04C0CF8C5865E2E7E8BFD54F7 )