A diabetic diet focuses on choosing foods that have a low impact on blood glucose, or sugar, levels. Glucose is derived from sugars and carbohydrates found in foods. High glucose levels increase the body's need for insulin, a chemical that converts glucose into energy, according to Dr. James Balch and Phyllis Balch, authors of "Prescription for Nutritional Healing." If the body needs more insulin than it can produce, blood sugar levels can rise, causing dizziness, fatigue, coma and other problems. Beans, which are also rich in dietary fiber, can be an important component of a diabetic diet.
Step 1
Soak dried beans, such as mung, lima or black beans, in water overnight to reduce cooking time. You may substitute canned beans in most recipes, but canned beans generally contain added salt. Excess sodium can raise blood pressure and contribute to heart disease. Check labels for low- or no-sodium varieties if purchasing canned beans.
Step 2
Add lentils, chickpeas, kidney beans and great northern beans to soups and stews. This helps add protein and dietary fiber to soups. The dietary fiber in beans also makes soups more filling, reducing the temptation to overeat.
Step 3
Make hummus as a dip for fresh vegetables and whole-grain pita slices. Canned chickpeas are easiest, but you can also use raw chickpeas by soaking them in water overnight and letting them sit in a loosely covered container for 48 hours or until they begin to sprout. Add 2 cups garbanzo beans, the juice from 1/2 lemon, 1 tsp. cumin, 1/4 tsp. ground cayenne pepper and 1 tbsp. tahini -- a ground sesame seed paste available at most larger grocery stores -- in a blender or food processor with 1/2 cup water or vegetable broth, and blend until smooth.
Step 4
Use beans instead of red meat in burritos, casseroles and other dishes. Substituting beans for meat reduces or eliminates saturated fats, which can contribute to high cholesterol and heart disease. High cholesterol is common in people who have diabetes.
Step 5
Serve bean burgers instead of hamburgers. Mash 1 cup each cooked chickpeas and lentils, and blend with 3/4 cup grated carrots, 6 tbsp. olive oil, 1-1/2 cups whole wheat breadcrumbs and 1/2 cup diced onions. Add herbs and spices to taste. Form the mixture into six patties and fry in 2 tbsp. olive oil. Bean burgers provide protein without adding saturated fats. Making homemade bean burgers also allows you to control sodium content -- commercially available vegetarian burgers are typically high in sodium.
References
- "Prescription for Nutritional Healing"; James F. Balch, M.D. and Phyllis A. Balch, C.N.C.; 1997
- "The Diabetic Bible"; Dana Armstrong; 2008
- "Ultimate Vegetarian"; Paragon Publishing; 2003
