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 fulln Continue reading