Beans & Type 2 Diabetes
- Rayki Goh, MSc
- 4 days ago
- 3 min read
Dear food people,
In this series of articles,we challenge ourselves to explain shocking food facts in the simplest way possible and within just 1-minute, so you can learn to make wiser food choices each week!
Always remember, FOOD IS MEDICINE.. and if you eat right, you might even find yourself losing some excess weight without breaking a sweat.
Now, let’s get to it~
BEANS
Beans, often regarded as humble pantry staples, offer an array of health benefits backed by scientific evidence. These legumes are rich in essential nutrients, particularly dietary fibre and protein, both of which play a crucial role in maintaining stable blood sugar levels, making them particularly beneficial for individuals at risk of developing type 2 diabetes.
From a scientific standpoint, beans are notably high in soluble fibre. This type of fibre dissolves in water, forming a gel-like substance within the digestive tract.
This gel acts as a barrier that slows the absorption of glucose into the bloodstream, resulting in a more gradual and controlled rise in blood sugar levels after meals. This mechanism is vital in preventing sharp spikes in blood glucose, a key risk factor in the onset of type 2 diabetes.
Additionally, beans are a rich source of plant-based protein, which has a minimal impact on blood sugar levels compared to carbohydrates. Protein helps to promote satiety, keeping you fuller for longer and reducing the likelihood of overeating.
This can assist in managing overall caloric intake, an important aspect of maintaining a healthy weight—another significant factor in diabetes prevention.
Furthermore, beans are classified as having a low glycaemic index (GI), which means they cause a slower and more gradual increase in blood glucose levels. Consuming foods with a low GI has been shown to reduce the risk of insulin resistance, a precursor to type 2 diabetes.
Incorporating beans into your diet is a simple yet effective way to improve your health. Whether added to salads, soups, or stews, or used as the base for vegetarian dishes, regular consumption of beans can be a proactive step towards reducing your risk of developing type 2 diabetes, while also enjoying a nutrient-dense and versatile food.
Here are Some Scientific Facts on Beans:
Soluble Fibre Impact: According to the American Journal of Clinical Nutrition (2006), beans are rich in soluble fibre. Studies show that consuming 10 grams of soluble fibre daily can lower blood sugar levels by approximately 10%.
Blood Sugar Regulation: Research published in the Journal of Nutrition (2004) indicates that beans can help reduce postprandial blood glucose levels. For example, incorporating beans into meals resulted in a 21% decrease in post-meal glucose levels.
Plant-Based Protein: Diabetes Care (2006) reports that beans provide plant-based protein with minimal impact on blood glucose. Studies have shown that diets high in plant-based protein, such as those including beans, improve insulin sensitivity compared to diets high in animal protein.
Glycaemic Index: Nutrition Reviews (2005) notes that beans generally have a low glycaemic index (GI). For instance, lentils have a GI of about 32, while white bread has a GI of 70. Consuming low-GI foods like beans is associated with a reduced risk of developing insulin resistance.
Satiety and Weight Management: Beans can enhance satiety. Research indicates that adding beans to a meal can increase feelings of fullness by 30% compared to a meal without beans.
5 Popular Dishes You Can Prepare at Home:
Bean and Vegetable Stew – A hearty and wholesome stew made with a mix of beans and seasonal vegetables, perfect for a warming meal.
Black Bean Tacos – A delicious and filling option, where seasoned black beans serve as the protein-packed base in soft corn tortillas.
Chilli Con Carne – A classic comfort dish where beans are cooked with minced beef, tomatoes, and spices, ideal for a family dinner.
Three-Bean Salad – A refreshing and nutritious salad made with a mix of kidney beans, chickpeas, and green beans, dressed with a light vinaigrette.
Bean Curry – A flavourful and aromatic curry made with your choice of beans simmered in a spiced coconut milk sauce, served over rice.
The information provided in our articles is for educational and entertainment purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. The content on our website, including articles, is not meant to endorse or promote any specific medical treatments, products, or procedures. The information provided is based on general knowledge and research at the time of writing. Medical practices and knowledge are constantly evolving, and what may have been accurate at the time of publication may not be current or applicable today.
