Eat Beans for Better Blood Sugar with Diabetes
Beans sometimes get a bum rap. Truth be told, beans boast an amazing number of health benefits. If you have diabetes, beans, and other legumes can help you maintain better control of your blood sugar.
What's a legume, you ask?
A legume is a plant whose seeds or fruit are found in a long case, called a pod. Beans, chickpeas and lentils are common legumes. Legumes are a low glycemic index food that won't cause sudden spikes in your blood sugar. The glycemic index looks at how fast a carbohydrate-containing food, like beans, raises your blood sugar (glucose) level compared to a baseline product like white bread. Foods low on the index breakdown slowly in the body, so you don't get a sudden rush of sugar into your bloodstream. High glycemic foods (like white rice), on the other hand, get digested more quickly, which can send your blood sugar soaring.
Healthgrades Operating Company, Inc. All rights reserved. May not be reproduced
or reprinted without permission from Healthgrades Operating Company, Inc. Use
of this information is governed by the Healthgrades User Agreement.
- Gregg, EW, et al. Association of an Intensive Lifestyle Intervention With Remission of Type 2 Diabetes. JAMA. 2012;308(23):2489-96.
- Bhupathiraju, SN, et al. Caffeinated and caffeine-free beverages and risk of type 2 diabetes. American Journal of Clinical Nutrition. 2013;97(1):155-66.
- Miller, CK, et al. Comparative Effectiveness of a Mindful Eating Intervention to a Diabetes Self-Management Intervention among Adults with Type 2 Diabetes: A Pilot Study. Journal of the Academy of Nutrition and Dietetics. 2012;112(11):1835-42.
- Horikawa, C, et al. Diabetes and Risk of Hearing Impairment in Adults: A Meta-Analysis. Journal of Clinical Endocrinology and Metabolism. 2013;98(1):51–8.
- Jenkins, DJ, et al. Effect of Legumes as Part of a Low Glycemic Index Diet on Glycemic Control and Cardiovascular Risk Factors in Type 2 Diabetes. Archives of Internal Medicine. 2012;172(21):1653-60.
- Diabetes Overview. National Diabetes Information Clearinghouse. http://diabetes.niddk.nih.gov/dm/pubs/overview/
- Basics about Diabetes. Centers for Disease Control and Prevention. http://www.cdc.gov/diabetes/consumer/learn.htm
- Diabetes Health Concerns. Centers for Disease Control and Prevention.http://www.cdc.gov/diabetes/consumer/problems.htm
- Diabetes Myths. American Diabetes Association. http://www.diabetes.org/diabetes-basics/diabetes-myths/?loc=DropDownDB-myths&print=t
- Diabetes Statistics. American Diabetes Association. http://www.diabetes.org/diabetes-basics/diabetes-statistics/?loc=DropDownDB-stats&print=t
- Sugar and Desserts. American Diabetes Association. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/sweeteners-and-desserts.html?print=t