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Best Dried Beans For Diabetics

The Best New Food For Diabetics

The Best New Food For Diabetics

Ah, the life of the lonely bean. Long teased by kids and adults alike—the magical fruit, the more you eat the more you…well, you know—beans now have a reason to, um, toot their own horn: They can help diabetics get their health under control. Eating more legumes (such as beans, chickpeas, and lentils) as part of a healthy diet was shown to help with blood sugar control and reduce the risk of heart disease in patients with type 2 diabetes, according to a new report in the Archives of Internal Medicine. Adding one cup of protein-packed beans per day was linked to lower blood pressure, which means a healthier heart. [sidebar] Diabetic or not, fiber-rich beans are a smart food to add to your diet, says Angela Ginn, RD, an education program coordinator at the University of Maryland Center for Diabetes and Endocrinology. Worried about gas? “The key is to go slow and steady," she says, by eating beans in small portions and drinking plenty of fluids. Another easy way to up your bean consumption is to sneak them into your favorite dishes. Ginn suggests these five ways to add more beans to your diet: Slip beans into meatloaf, your favorite burger recipe, Sloppy Joes, and even a muffin mix. Mix beans into stews and winter soups. Try our tasty kidney bean and beef chili recipe. Make black bean dip or hummus. (Check out new ways to use hummus.) Toss chickpeas on top of a garden salad for some quick protein. Feature beans for Meatless Mondays: Think bean and cheese tacos or red beans and rice. New to Meatless Mondays? See why we're fully on board. Continue reading >>

Can Chickpeas And Lentils Help Control Diabetes?

Can Chickpeas And Lentils Help Control Diabetes?

They’re a common part of traditional diets in India and Latin America, but in western repasts, legumes or pulses — that’s lentils, dried beans, and chick peas — have generally been a culinary afterthought. That may soon change, however, thanks to new research suggesting legumes alone can improve the health of diabetics. The study, published in the Archives of Internal Medicines, was funded in part by an association of legume farmers and confirms that simply changing what they eat can help diabetics reduce some of their symptoms, as well as lower their risk of heart disease — in as little as a few months. MORE: Guide: The 31 Healthiest Foods of All Time (With Recipes) Starting in 2010, researchers in Toronto, Canada, enrolled 121 patients with Type II diabetes and tested their blood sugar, blood pressure, cholesterol levels, and more. Roughly half of the study participants were randomly selected to add a cup of legumes per day to their diet. The other half were told to try to eat more whole-wheat products. After three months, the patients were tested again on the same measures. Both the legume-eaters and the whole-wheat-eaters saw a reduction in their hemoglobin A1c values — a marker of average blood sugar, for a period of several weeks. But that reduction was slightly larger among the legume group than among the whole-what group: 0.5% compared to 0.3%. And while those changes may seem small, the study authors say that drops of this magnitude are “therapeutically meaningful,” and can lead to fewer diabetic symptoms as well as lower doses of medication to control blood sugar levels. The legume-eaters also achieved modest reductions in body weight relative to the wheat group, losing an average of 5.9 lbs compared to 4.4 lbs, as well as drops in total choles Continue reading >>

Beans & Blood Sugar

Beans & Blood Sugar

If you are a diabetic or if you just want to lose weight and keep it off, you can benefit from understanding the role your blood sugar and insulin release plays on your health and fitness. Many people know that beans are a healthful food, but since beans are a predominantly a carbohydrate source, you may be curious just what kind of effect beans have your blood sugar levels. Video of the Day Beans Have a Low Glycemic Load The glycemic index is a numerical ranking scale that rates a food or a beverage on how much it is likely to effect your blood sugar levels. While the glycemic index is useful, according to Dr. Jonny Bowden, Ph.D., and Clinical Nutrition Specialist, the "glycemic load" is a superior measuring stick to predict the effect that a food will have on your blood sugar levels. The glycemic load measures the glycemic index of a food and the amount of carbohydrate a food has. The scale ranges from 0 to 40. Foods ranked 10 and below have a low glycemic load and will not significantly raise your blood sugar. Baked beans, black beans and kidney beans all have a very low glycemic load of 7 and will not raise your blood sugar. Dr. Jonny Bowden refers to beans as the "ultimate blood sugar regulator" because they are so rich in dietary fiber. While nearly all beans have a low glycemic load ranking and will not raise your blood sugar, the fiber in beans will also help lower and stabilize your blood sugar if you eat other higher glycemic index foods. The fiber, specifically the soluble fiber, prevents glucose from other foods and beverages from digesting in your body as quickly. In turn, this prevents your blood sugar and insulin level from increasing. The glycemic advantages that beans offer make them ideal glycemic control foods for diabetics and dieters. Another benefi Continue reading >>

Beans Will Rock Your World

Beans Will Rock Your World

I’ve started eating a lot more beans. Why? They are healthy and cheap. They make me feel good, and it turns out they taste great if you prepare them right. Research shows that beans are even better if you have diabetes. A woman in my neighborhood got me started. We were talking about diabetes, and she said she had been diagnosed with Type 2 five years ago. But she now eats beans with every meal, and all her numbers are back to normal, including her glucose tolerance test. I figured I should look into it. Of course the first place to look is always Diabetes Self-Management‘s Amy Campbell. Here’s what she wrote in 2007: “Beans are a rich source of protein. One cup of beans contains about 16 grams of protein, the same as 2 ounces of meat or chicken. People who are vegetarians typically use beans and bean products as their main source of protein. Beans contain no cholesterol…and only about 1 gram of fat (non of it saturated, either).” That’s just the start. Amy says beans “also contains about 15 grams of [mostly-soluble] fiber…which can help lower cholesterol levels and lower the risk of heart disease…Beans are also a great source of iron, calcium, potassium, and magnesium, as well as vitamin A and folate.” That column was from five years ago. Since then, others have been shouting the praises of beans even more loudly. According to Jim Healthy, editor of the Web site My Healing Kitchen, “Beans are best for diabetes,” because “they are loaded with all-important fiber, which slows the breakdown of carbohydrates into sugars in your bloodstream, assists your body’s insulin response to glucose, and helps you burn fat faster.” They will limit the spikes in glucose levels after meals. (See last week’s blog entry “Stop Spiking Those Sugars!”) H Continue reading >>

Eat Beans For Better Blood Sugar With Diabetes

Eat Beans For Better Blood Sugar With Diabetes

Eat Beans for Better Blood Sugar With Diabetes 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. 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. Many diabetes nutrition guidelines recommend beans and legumes as part of a healthy diet. In fact, the American Diabetes Association includes them in their list of Diabetes Superfoods. Here's why beans and legumes are so good for you: They provide slowly digested starch (carbohydrate), which reduces blood sugar spikes. They are full of healthy fiber, so they keep you feeling full longer. They're packed with protein, which your body needs to work properly. Studies show that adding 1 cup (190 grams) of legumes to your daily diet helps lower hemoglobin A1C levels. (That's your average blood sugar level for the last 2-3 months.) Some research hints that eating legumes at breakfast prevents spikes after that meal and subsequent ones that day. And legumes are also good for your heart. A daily dose of beans and legumes can lower your risk of high blood pressure, high Continue reading >>

What You Should Know About Diabetes And Beans

What You Should Know About Diabetes And Beans

Beans are a diabetes super food. The American Diabetes Association advises people with diabetes to add dried beans or no-sodium canned beans to several meals each week. They are low on the glycemic index and can help manage blood sugar levels better than many other starchy foods. Beans also contain protein and fiber, making them a healthy two-for-one nutritional component to every meal. With so many types of beans available, there is bound to be one that suits your palette. Learn more about understanding the glycemic index here. Benefits of beans When planning your meals, remember that 1/3 cup of cooked beans is considered one starch diabetic exchange. One diabetic exchange of beans provides about 80 calories and about 15 grams of carbohydrates. If using the beans as a replacement for animal protein, the serving size or diabetic exchange is 1/2 cup. For every half-cup of beans, make sure to account for one very lean protein exchange and one starch exchange. The nutritional information for beans varies slightly from bean to bean. Here’s the nutritional information, 1/3 cup each, for some beans you may want to try: Type Black beans Lima beans Red kidney beans Calories 75 60 73 Protein (g) 5 3 5 Carbohydrates (g) 13 11 12 Fiber (g) 5 3 4 Beans are a good alternative to meat because of their high protein content. Unlike meat, beans have no saturated fat and ample fiber, which makes them a healthy exchange. When looking at exchange lists, beans are usually grouped with starches such as breads and potatoes. But remember that beans tend to be much higher in protein and fiber than other starchy foods. Beans also provide significant soluble fiber, which feeds healthy gut bacteria and results in improved gut health and reduced insulin resistance in animal studies. More research Continue reading >>

Power Foods For Diabetics: Beans

Power Foods For Diabetics: Beans

Living with diabetes is no easy feat—the careful planning, constant monitoring, and dietary limits can be daunting for anyone, whether you were diagnosed yesterday or years ago. Power Foods for Diabetes is a cookbook that’s totally here to help you solve your dietary dilemmas. The stars of the show? Twenty “power foods” recommended by the American Diabetes Association that aim to make living with the disease easier—and healthier! We’re highlighting a few of the essentials that will fit right in with your fall and winter menus. Spotlight on: BeansBeans are, well, magic, of course! A rock-star power food, beans pack protein and fiber into your daily meals. Some of their superpowers include lowering blood glucose levels, reducing cholesterol, and helping you lose weight – all essential for diabetics and healthy eaters alike. Although canned and cooked beans feature these health benefits, dried beans are a great source of potassium, calcium, folate, and other B vitamins. In other words, beans are total overachievers just dying to be included in your next meal. Fun Facts: Beans are an easy way to meet daily fiber requirements (25 grams for women, 38 grams for men). Use them in soups, stews, casseroles, salads, or dips. Canned beans can pack a secret punch of sodium—look for unsalted varieties or rinse them before using to remove 40% of the sodium. Serving size: ½ cup cooked (most varieties pack about 8g of protein per serving)Carb counting: 24 gramsFood choice: 1 starch, 1 lean protein Check back soon for more highlights and recipes from Power Foods for Diabetes. (And in the meantime, pick up your copy at a bookstore near you. More Resources for Diabetics: Continue reading >>

Eat Beans For Better Blood Sugar With Diabetes

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. Diabetes Superfood Many diabetes nutrition guidelines recommend beans and legumes as part of a healthy diet. In fact, the American Diabetes Association includes them in their list of Diabetes Superfoods. Here's why beans and legumes are so good for you: They provide slowly digested starch (carbohydrate), which reduces blood sugar spikes. They are full of healthy fiber, so they keep you feeling full longer. They're packed with protein, which your body needs to work properly. They are low in fat. Studies show that adding 1 cup (190 grams) of legumes to your daily diet helps lower hemoglobin A1C levels. (That's your average blood sugar level for the last 2-3 months.) Some research hints that eating legumes at breakfast prevents spikes after that meal and subsequent ones that day. And legumes are also good for your heart. A daily dose of beans and legumes can lower your risk of high blood pressure, high cholesterol, and coronary ar Continue reading >>

Which Beans Are Good For Diabetics?

Which Beans Are Good For Diabetics?

Certain foods are particularly healthy for diabetics because they help balance blood sugar levels and reduce the risk of related disorders, such as heart disease. Beans contain high amounts of dietary fiber, the part of a plant food that the body cannot digest or absorb. All beans contain soluble fiber, which dissolves in water to form a gel-like substance that helps reduce cholesterol and glucose. This fiber is found in several types of beans. Video of the Day The deep, rich color of black beans is due to substances called anthocyanin flavonoids, which are powerful antioxidants that help cleanse the body of toxins and repair damage to cells, according to the site Health Mad. A cup of black beans contains 15 g of fiber, more than half the recommended daily requirement of fiber. This soluble fiber helps lower cholesterol and stabilize blood sugar levels for better diabetes control. Black beans also contain the mineral molybdenum and vitamin B6 or folate, an important nutrient for pregnant women and for protection against heart disease. Lima beans are also healthy for people with diabetes because they contain high amounts of fiber for digestive and colon health. This fiber-rich food helps your body control weight and stabilize blood glucose levels. Lima beans are good sources of the minerals manganese, magnesium and iron, which play important roles in energy metabolism and bone health. Manganese is also important for breaking down dietary fats, protein and carbohydrates. Lima beans also contain protein and carbohydrates and have few calories, little sodium and no saturated fat, according to nutritional info on the Peer Trainer website. Kidney beans are reddish brown and commonly used in dishes such as chili, rice and soups. This type of bean is healthy in a diabetic meal Continue reading >>

Loving Legumes: 12 Delicious Ways To Add Beans To Your Diet

Loving Legumes: 12 Delicious Ways To Add Beans To Your Diet

Loving Legumes: 12 Delicious Ways to Add Beans to Your Diet To celebrate the many health benefits of legumes, also known as pulses, and to promote the variety of reasons and ways they are eaten around the world, the UN General Assembly declared 2016 The Year of the Pulses. Join the party before the year is over! Afterall, beans, beans theyre good for your heartand your blood sugar! Dried beans, chickpeas, split peas, and lentils have a low glycemic value, which means they wont send your blood sugar soaring like some other carbs. They are also high in fiber, plant protein, vitamin B6, iron, potassium, and magnesium. One pound dried beans = 6 cups cooked = approximately 3 (15-19 oz.) cans. Talk about inexpensive nutrition! Canned beans typically contain a lot of salt. Homemade beans have less salt and better flavor as you can add spices as you cook them. Soaking dried beans in water overnight before cooking helps reduce cooking time and makes them less gassy. Drain and cook in clean water. To prevent beans from falling apart or splitting, cook at a low simmer and add salt halfway through cooking time. From Soup to Salad and for Breakfast, too Here, 12 ways to get this versatile and nourishing food into your diet. Every type of legume makes a good, hearty soup. The classic bean soups include split pea, lentil, black bean, navy bean and pasta e fagioli (tiny shaped pasta with cannelini, or white kidney beans), but all kinds of whole and pureed beans are added to vegetable soups, meat broths and chowders. Beans fare especially well in soups flavored with tomatoes, ham, or rosemary. Smooth, pureed white beans can be used to thicken any broth, and make it creamier without adding cream. Ginger is known as a carminative herb, one that helps relieve cramps that sometimes develop Continue reading >>

Type 2 Diabetics Can Improve Their Blood Sugar With Beans | Prevention

Type 2 Diabetics Can Improve Their Blood Sugar With Beans | Prevention

Ah, the life of the lonely bean. Long teased by kids and adults alikethe magical fruit, the more you eat the more youwell, you knowbeans now have a reason to, um, toot their own horn: They can help diabetics get their health under control. Eating more legumes (such as beans, chickpeas, and lentils) as part of a healthy diet was shown to help with blood sugar control and reduce the risk of heart disease in patients with type 2 diabetes, according to a new report in the Archives of Internal Medicine. Adding one cup of protein-packed beans per day was linked to lower blood pressure, which means a healthier heart. More from Prevention: The Best and Worst Foods for Diabetics Diabetic or not, fiber-rich beans are a smart food to add to your diet, says Angela Ginn, RD, an education program coordinator at the University of Maryland Center for Diabetes and Endocrinology. Worried about gas? The key is to go slow and steady," she says, by eating beans in small portions and drinking plenty of fluids. Another easy way to up your bean consumption is to sneak them into your favorite dishes. Ginn suggests these five ways to add more beans to your diet: Slip beans into meatloaf, your favorite burger recipe, Sloppy Joes, and even a muffin mix. Make black bean dip or hummus. (Check out new ways to use hummus .) Toss chickpeas on top of a garden salad for some quick protein. Feature beans for Meatless Mondays: Think bean and cheese tacos or red beans and rice. New to Meatless Mondays? See why we're fully on board . Continue reading >>

Can Beans And Rice Work In Your Diabetes Diet?

Can Beans And Rice Work In Your Diabetes Diet?

THURSDAY, April 12, 2012 — White rice and anything made with white flour are big diabetes diet "don'ts." Multiple studies have shown that as you digest these "white" foods, your body essentially treats them like sugar, which can cause a blood-sugar spike in patients with the disease and also increase a person's risk for developing diabetes. (Rice consumption is one reason diabetes rates are high among Asian populations.) Beans, meanwhile, are a complex starch that's thought to be a healthy component to most diets. Beans are high in fiber and protein, and contain essential nutrients, such as iron, zinc, and folate, as well as a compound that can inhibit the blood's ability to absorb sugar. So when you combine the good and the bad, does it add up to a diabetes-friendly dish? That's the question researchers at the Oregon Health and Science University posed in their recent study published in Nutrition Journal as part of an effort to help tailor diabetes care to cultural groups. After examining the blood glucose levels of adults with type 2 diabetes who consumed either pinto beans and white, long grain rice, black beans and white, long grain rice, red kidney beans and white, long grain rice or white, long grain rice alone, researchers found that the pairing of any type of beans with rice can help stop unhealthy blood sugar spikes. In the trial, blood glucose levels were significantly lower for the three bean and rice groups compared to the rice-only group after 90, 120, and 150 minutes. Because beans and rice are a popular food combination in the Caribbean, Latin America, the Middle East, and the Mediterranean, researchers believe this new finding can help people living with type 2 diabetes in those cultures adhere to a diet that will help them better manage their diabetes Continue reading >>

Stock Your Kitchen For Diabetes Health

Stock Your Kitchen For Diabetes Health

Eating healthy, balanced meals is the key to managing your diabetes. Good nutrition not only helps you control your blood sugar levels, but it also lowers your blood pressure and cholesterol and keeps cravings at bay. When you have the right foods on hand, it’s much easier to stick to a healthy meal plan. Not sure what to stock? Add these must-haves to your shopping list. Beans “Kidney beans, pinto beans, black beans, and garbanzo beans are all great for blood glucose control,” says Jessica Bennett, a dietitian at Vanderbilt University Medical Center. “They’re high in fiber and take a long time to digest.” Beans offer a lot of options. They make a tasty side dish, or you can add them to salads, soups, casseroles, and chili. They’re also a great stand-in for meat because they’re high in protein but low in fat. Dried beans are a better choice than canned. They contain less sodium. Soak them overnight and they’ll be ready to cook in the morning. If you go for the ones in a can, rinse them first. That’ll keep the salt down. Salt-Free Seasonings Spices are a great way to jazz up your meals without adding calories or carbs. Just be sure to avoid ones with salt. “Red pepper flakes, oregano, curry, cinnamon, turmeric, and garlic powder [not salt] are all great options,” Bennett says. Whole Grains They’re packed with fiber, but finding them isn’t as easy as it may seem. Some foods only contain a small amount, even though it says “contains whole grain” on the package. Read the ingredients label and look for the following sources to be listed first: Bulgur (cracked wheat) Whole wheat flour Whole oats/oatmeal Whole-grain corn or cornmeal Popcorn Brown rice Whole rye Whole-grain barley Whole farro Wild rice Buckwheat Buckwheat flour Quinoa Bennett sug Continue reading >>

Bean And Rice Meals Reduce Postprandial Glycemic Response In Adults With Type 2 Diabetes: A Cross-over Study

Bean And Rice Meals Reduce Postprandial Glycemic Response In Adults With Type 2 Diabetes: A Cross-over Study

Go to: Abstract Around the world, beans and rice are commonly consumed together as a meal. With type 2 diabetes increasing, the effect of this traditional diet pattern on glycemic response has not been studied fully. Methods We evaluated the glycemic response of bean and rice traditional meals compared to rice alone in adults with type 2 diabetes. Seventeen men and women with type 2 diabetes controlled by metformin (n = 14) or diet/exercise (n = 3) aged 35–70 years participated in the randomized 4 × 4 crossover trial. The white long grain rice control, pinto beans/rice, black beans/rice, red kidney beans/rice test meals, matched for 50 grams of available carbohydrate, were consumed at breakfast after a 12 hour fast. Capillary blood glucose concentrations at baseline and at 30 minute intervals up to 180 minutes postprandial were collected. MANOVA for repeated measures established glucose differences between treatments. Paired t tests identified differences between bean types and the rice control following a significant MANOVA. Postprandial net glucose values were significantly lower for the three bean/rice treatments in contrast to the rice control at 90, 120 and 150 minutes. Incremental area under the curve values were significantly lower for the pinto and black bean/rice meals compared to rice alone, but not for kidney beans. Pinto, dark red kidney and black beans with rice attenuate the glycemic response compared to rice alone. Promotion of traditional foods may provide non-pharmaceutical management of type 2 diabetes and improve dietary adherence with cultural groups. Keywords: Beans, Type 2 diabetes, Traditional diets, Glycemic response Postprandial areas under the curve for blood glucose (n = 17)1,2,3 White rice control Pinto beans and white rice Black beans and Continue reading >>

14 Foods That Could Change A Diabetic's Life

14 Foods That Could Change A Diabetic's Life

Print Font: When you think of managing blood sugar, odds are you obsess over everything you can't have. While it's certainly important to limit no-no ingredients (like white, refined breads and pastas and fried, fatty, processed foods), it's just as crucial to pay attention to what you should eat. We suggest you start here. Numerous nutrition and diabetes experts singled out these power foods because 1) they're packed with the 4 healthy nutrients (fiber, omega-3s, calcium, and vitamin D) that make up Prevention's Diabetes DTOUR Diet, and 2) they're exceptionally versatile, so you can use them in recipes, as add-ons to meals, or stand-alone snacks. 1. Beans Beans have more to boast about than being high in fiber (plant compounds that help you feel full, steady blood sugar, and even lower cholesterol; a half cup of black beans delivers more than 7 grams). They're a not-too-shabby source of calcium, a mineral that research shows can help burn body fat. In ½ cup of white beans, you'll get almost 100 mg of calcium—about 10% of your daily intake. Beans also make an excellent protein source; unlike other proteins Americans commonly eat (such as red meat), beans are low in saturated fat—the kind that gunks up arteries and can lead to heart disease. How to eat them: Add them to salads, soups, chili, and more. There are so many different kinds of beans, you could conceivably have them every day for a week and not eat the same kind twice. 2. Dairy You're not going to find a better source of calcium and vitamin D—a potent diabetes-quelling combination—than in dairy foods like milk, cottage cheese, and yogurt. One study found that women who consumed more than 1,200 mg of calcium and more than 800 IU of vitamin D a day were 33% less likely to develop diabetes than those taki Continue reading >>

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