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Diabetes Beans

Beans Show Promise In Diabetes

Beans Show Promise In Diabetes

October 22, 2012 / 8:50 PM / 5 years ago NEW YORK (Reuters Health) - Downing a cup of beans or lentils every day may help people with type 2 diabetes control their blood sugar and possibly reduce their risk of heart attacks and stroke, according to a small study out today. Researchers found that compared with a diet rich in whole grains, getting a daily dose of legumes led to small drops in an important measure of blood sugar as well as in blood pressure and cholesterol levels. After three months on the bean diet, study participants estimated 10-year risk of cardiovascular disease had fallen from 10.7 percent to 9.6 percent, according to findings in the Archives of Internal Medicine. Legumes are good protein sources, and proteins tend to dampen the blood glucose response and they lower blood pressure, said Dr. David Jenkins of St. Michaels Hospital in Toronto, who led the work. They are also good sources of fiber and that tends to be associated with lower cholesterol, he told Reuters Health. Jenkins said that even though the drops were not huge, they were impressive in part because the whole-grain comparison diet is a healthy one and in part because people in the study were already on diabetes and blood pressure drugs. We hope that this could be the point that allows you to delay medication use, Jenkins said. But, he added, if we can keep people on medications throughout their life and not have complications of diabetes, we have won. Legumes such as beans, chickpeas and lentils are already recommended for diabetics due to their low glycemic index, a measure of how far and how fast a given food sends up blood sugar. But there are few studies of their direct effects in diabetes, according to Jenkins and his colleagues. They divided 121 people with diabetes into two group 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 >>

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 >>

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 >>

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 >>

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 >>

Beans May Be Beneficial For People With Diabetes

Beans May Be Beneficial For People With Diabetes

People with Type 2 diabetes may be able to improve their health by eating a daily dose of beans, according to a new study. Research published in the Archives of Internal Medicine on Oct. 22 shows that subjects who consumed one cup of beans daily for three months were able to lower their blood sugar and blood pressure from their original levels, even more than another group who ate a high-wheat fiber diet. "People with diabetes did better in terms of blood sugar control on the bean diet versus a diet without beans, which was otherwise extremely healthy," says researcher Dr. David J.A. Jenkins, professor of medicine and nutrition at the University of Toronto and St. Michael's Hospital in Toronto, said to WebMD. Beans or legumes are considered low-glycemic index foods. The glycemic index orders food by how they affect a person's blood sugar level. High glycemic scores are digested quicker and cause a spike in blood sugar, which is often followed by a quick drop in blood sugar levels. Low foods are digested slowly and raise your blood sugar slowly. Foods like white rice, watermelon and boiled red potatoes with skin are considered high on the index and have a score of 70 or up, according to the Mayo Clinic. Examples of low-glycemic foods include grapefruits, skim milk, raw carrots and apples, all of which receive a score of 55 and under. Medium foods, which score in the 56 to 69 range, include sweet corn, bananas and certain types of ice cream. The study involved 121 men and women who had been diagnosed with Type 2 diabetes. Participants were assigned to a group that was instructed to eat a healthy diet high in wheat fiber or a group told to eat a healthy diet including a cup of legumes a day (about two servings). They were also given a checklist of recommended foods and qua Continue reading >>

The 15 Best Superfoods For Diabetics

The 15 Best Superfoods For Diabetics

beats1/Shutterstock Chocolate is rich in flavonoids, and research shows that these nutrients reduce insulin resistance, improve insulin sensitivity, drop insulin levels and fasting blood glucose, and blunt cravings. But not all chocolate is created equal. In a 2008 study from the University of Copenhagen, people who ate dark chocolate reported that they felt less like eating sweet, salty, or fatty foods compared to volunteers given milk chocolate, with its lower levels of beneficial flavonoids (and, often, more sugar and fat, too). Dark chocolate also cut the amount of pizza that volunteers consumed later in the same day, by 15 percent. The flavonoids in chocolate have also been shown to lower stroke risk, calm blood pressure, and reduce your risk for a heart attack by 2 percent over five years. (Want more delicious, healthy, seasonal foods? Click here.) Jiri Vaclavek/Shutterstock Broccoli is an anti-diabetes superhero. As with other cruciferous veggies, like kale and cauliflower, it contains a compound called sulforaphane, which triggers several anti-inflammatory processes that improve blood sugar control and protect blood vessels from the cardiovascular damage that’s often a consequence of diabetes. (Heart disease is the leading cause of death for people with diabetes, so this protection could be a lifesaver.) Sulforaphane also helps flip on the body’s natural detox mechanisms, coaxing enzymes to turn dangerous cancer-causing chemicals into more innocent forms that the body can easily release. Blueberries funnyangel/Shutterstock Blueberries really stand out: They contain both insoluble fiber (which “flushes” fat out of your system) and soluble fiber (which slows down the emptying of your stomach, and improves blood sugar control). In a study by the USDA, peopl Continue reading >>

Are Black Beans Safe For Diabetics?

Are Black Beans Safe For Diabetics?

Q. I noticed that black beans are high in carbohydrates and was wondering whether they were safe for a diabetic to consume. Also, where can I buy high quality black beans? A. Beans, including black beans, do contain carbohydrates, but they also contain a significant amount of dietary fiber, protein, and other nutrients that result in a relatively low glycemic index rating. Foods with low glycemic index values are better choices for stabilizing blood sugar than foods with high glycemic index values, and most healthcare practitioners would support the inclusion of low glycemic index foods in the meal plan of a person with diabetes. Relatively high glycemic index foods have ratings above 50, and often between 75-100. Most beans have glycemic index values in the 20-50 range. As you can see, that places them on the bottom half of the glycemic index rating system. For more information on glycemic index see our article on that subject. Should you have specific questions as to whether black beans are supportive of your individual health, we suggest that you ask your healthcare practitioner. It's fairly easy to find uncooked, dry black beans at most supermarkets. However, unless those beans carry a certified organic label, you cannot be sure that you are getting the highest quality beans. Usually, my favorite place to find high quality black beans is at a natural foods grocery or health food store. That's because these stores often carry organic products. For more information on this topic see: 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 >>

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 >>

Why Eating More Of This High-fiber Food May Lower Your Diabetes Risk

Why Eating More Of This High-fiber Food May Lower Your Diabetes Risk

Researchers have identified yet another way pulses can boost your health. Here's how to add more lentils, beans, and chickpeas to your diet. Pulses are trending big time. That includes all types of beans, lentils, peas, and chickpeas. New products—from lentil chips to roasted chickpeas—are appearing on grocery story shelves, and desserts made with pulse flours and pureed pulses are all over Pinterest (black bean brownies, anyone?). There's a lot to love about pulses: They're gluten-free and eco-friendly, and loaded with nutrients and antioxidants. And now, there's another reason to add more pulses to your diet: Recent research suggests they might help you stave off type 2 diabetes. A new study published in the journal Clinical Nutrition tracked more than 3,300 adults who were at high risk of heart disease for four years. Researchers found that compared to those with a low intake of pulses (12.73 grams/day, or about 1.5 servings/week), those with a higher consumption (28.75 grams/day, equivalent to 3.35 servings/week) had a 35% lower risk of developing type 2 diabetes. The study also showed that participants who substituted half a serving of pulses a day for a similar serving of eggs, bread, rice, or baked potato had a lower incidence of diabetes. The health protection that pulses offer may be related to several factors. In addition to being rich in B vitamins and minerals (including calcium, potassium and magnesium), pulses have a unique macronutrient makeup: The protein, fiber, and carbohydrates that pulses pack help to slow digestion. This extends the feeling of fullness, delays hunger, and results in a low glycemic response—meaning pulses help your body regulate blood glucose and insulin levels. Full disclosure: I’m obsessed with pulses. A few years ago I wro 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

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. 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. Background Phaseolus vulgaris species such as pinto, black and dark red kidney beans with white rice are classic food combinations in many areas of the world, especially in the Caribbean, Latin America, Middle East Continue reading >>

More Beans, Less White Rice Tied To Less Diabetes

More Beans, Less White Rice Tied To Less Diabetes

September 1, 2011 / 6:01 PM / 7 years ago More beans, less white rice tied to less diabetes New York (Reuters Health) Beans and rice are a classic combination throughout the western hemisphere, but a study in Costa Rica finds that the bean half of the equation may be better for health. Among nearly 2,000 men and women, researchers found that people who regularly swapped a serving of white rice for one of beans had a 35 percent lower chance of showing symptoms that are usually precursors to diabetes. Rice is very easily converted into sugar by the body. Its very highly processed, its pure starch and starch is a long chain of glucose, said Frank Hu, a professor of nutrition and epidemiology at the Harvard School of Public Health in Boston, who was part of the study team. Beans compared with rice contain much more fiber, certainly more protein and they typically have a lower glycemic index meaning they induce much lower insulin responses, he told Reuters Health. Hus group looked at the diets of nearly 1,900 Costa Rican men and women participating in a study of risk factors for heart disease between 1994 and 2004. None of the participants had diabetes at the start of the study. As Costa Rica has become richer and more urbanized, rice consumption has risen while intake of beans has fallen, Hu said. Meanwhile, the rate of diabetes in the country has soared. The extra rice might be at least partly to blame, the Harvard group concludes. They found that people who ate more white rice over time had higher blood pressure and elevated levels of sugar and harmful fats in their blood as well as lower levels of good cholesterol. Those factors, along with a high waist circumference, are all elements of the so-called metabolic syndrome, which is a major risk factor for both type 2 diab Continue reading >>

Beans May Help Control Blood Sugar In People With Diabetes

Beans May Help Control Blood Sugar In People With Diabetes

Beans may help control blood sugar in people with diabetes A cup of beans or lentils each day, when combined with a low-glycemic diet, helped lower blood sugar levels and coronary artery disease risk in patients with type 2 diabetes. Those are the findings in a study published online Oct. 22, 2012, in Archives of Internal Medicine. Legumes, because they pack a lot of protein, help dampen the blood sugar response, and lower blood pressure. And as a good source of fiber, beans can help lower cholesterol, too. Researchers found that after just three months on the "bean diet," the patients' hemoglobin A1c levels (which reflect blood sugar level over a period of several weeks) had dropped half a percentage point. Subscribe to Harvard Health Online for immediate access to health news and information from Harvard Medical School. Find the best treatments and procedures for you Explore options for better nutrition and exercise I'd like to receive access to Harvard Health Online for only $4.99 a month. Continue reading >>

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