The 3 Week Diet

Legumes: The Power Protein for People with Diabetes

CDC states that over 9.3% of the US population has diabetes.

Severity varies from one person to the next. Fortunately, there are plenty of ways for people who have diabetes live with the condition better. One of which is eating the right kind of food.

Blood sugar management is key to living with diabetes. Surprisingly, one humble vegetable rises lives up to this need and rises to the occasion: Legumes.

A legume is an edible seed from pod-bearing plants like lentils, peas and beans. Small and overlooked as they are, they have the highest content of protein among all the other vegetables. Plus, they are a power source of fiber and low in fat.

Legumes happen to be rich in carbohydrate also. Incorporating them into your diabetic diet ensures you are getting the right amount of nutrients all the time. Being a part of your meal, a 15-gram serving of legumes is equal to:
Half a cup of dahl, or
A quarter of a cup of baked beans, or
One cup of broad beans, or
Half a cup of cooked canned chickpeas.

Kinds of Legumes
The great thing about legumes is they come in varieties. Plus, you can cook with them in more ways than one. Here are the different kinds of legumes you can eat and how to cook with them:

Black beans – great for chili, black beans and rice, pureed beans for brownies and salads
Black-eyed peas – great for salads, rice and diced vegetables
Cannellini beans – great mixed with kale, or enjoyed in soups with Italian flavors
Garbanzo beans – great for Mediterranean and Indian recipes; pureed for hummus or roasted for snacks
Split peas – great for split pea soups
Lentils – great for pasta sauces, salads as well as soups and stews

image source: womansday.com

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