If you have a can of chickpeas or red kidney beans hiding in your cupboard, now is the time to use it. Beans are a superfood: rich in fiber, protein, minerals, vitamins and antioxidants, yet low in fat and cholesterol free. They belong to the legume--or pulse--family, along with lentils and peas, and definitely deserve to be part of everybody's diet. Especially people with diabetes.
The information in this article is not meant to be substituted for medical advice from your physician.
Beans Around the World
Beans are one of the longest-cultivated plants and have been a staple food appearing on the daily menu of many cultures around the world. Chickpeas constitute the main ingredient of hummus and falafel in the Middle East and of channa masala in India. Edamame--immature soybeans--are typical of Japan. Red kidney beans, pinto beans and black beans can be found in spicy Mexican dishes, such as chili, and served alongside enchiladas or tacos.
Nutritional Value
The nutritional value of beans can differ from one variety to another. The American Diabetes Association includes beans in the Grains and Starches category, which is recommended as the foundation of the Diabetes Food Pyramid. The USDA National Nutrient Database reveals that 1 cup of cooked beans contains 225 calories, 15 g of protein, less than 1 g of fat, 40 g of carbohydrates and 11 g of fiber. If you are carb counting, remember to use the digestible carbohydrates--total carbohydrates minus the fibers--which equate to 29 g in this case.
Beans and Diabetes
In the August 2009 issue of "Diabetologia," Sievenpiper published evidence showing that pulses improve long-term glycemic control in people with diabetes. Interestingly, as little as half a cup was sufficient to reduce average blood sugar levels--or hemolgobin A1C--to an extent comparable to that of some diabetes medications. Because beans have a very high fiber content as well as a low glycemic index, the carbohydrates of the meal are digested slowly, which prevents blood glucose levels from peaking and getting out of control.
Beans and Your Heart
People with diabetes are at higher risk for developing cardiovascular diseases and need to keep their blood cholesterol levels in check. According to the American Heart Association, "when regularly eaten as part of a diet low in saturated fat and cholesterol, soluble fiber has been shown to help lower blood cholesterol and may also help reduce the risk of diabetes and colon and rectal cancer." Beans constitute an excellent source of soluble fiber, in addition to being rich in heart-protective antioxidants.
Special Considerations
Although beans are a superfood, you still need to pay attention to cooking and preparation methods and the foods you serve them with. For example, if you use a lot of fat or sugar to prepare your beans, or if you serve them with bacon and sausages, you are likely to cancel out the benefits of eating beans.
Include Beans in Your Diet
Beans are so versatile you can almost use them anywhere. Add them to soups, salads, chili, spaghetti sauce, rice, fajitas, quesadillas, pizzas, etc. Use your imagination, and enjoy the nutritional and flavor boost.
References
- American Diabetes Association: Diabetes Food Pyramid
- USDA National Nutrient Database
- PubMed: Effect of non-oil-seed pulses on glycaemic control: a systematic review and meta-analysis of randomised controlled experimental trials in people with and without diabetes
- American Heart Association: Make Healthy Food Choices
