How incredible are the benefits of including more beans, lentils, chickpeas in your diet?!
FIBER: they are full of it = it’s key to maintain a healthy weight and lower the risk of diabetes, heart disease and some types of cancer.
SUGAR LEVEL: they decrease blood sugar levels = awesome for everyone, not just diabetic and insulin resistant people.
GUT BACTERIA: they increase healthy gut bacteria = better digestion, stronger immune system and capacity to make vitamins.
VITAMINS: they are great source of B vitamins (and others) and minerals = healthier metabolism.
PROTEINS: more or less 100g legumes have 15g proteins = good alternative to animal sources.
Let’s see the most popular legumes one by one.
CHICKPEAS (garbanzo beans) are a great source of folate, fiber & protein. Studies show that chickpea consumption may be linked to lower blood sugar & insulin levels. They’ve also been shown to help improve bowel function & reduce the number of bad bacteria in the intestines.⠀⠀⠀
LENTILS are a good source of protein for vegetarians and extremely tasty in soups, stews, tacos, and more. They may also have a number of health benefits like improving bowel function & helping to prevent spikes in blood sugar.⠀⠀⠀
PEAS can be a good source of fiber and prebiotics. In some studies, pea flour & pea fiber have been shown to reduce the increase in insulin & blood sugar after a meal, reducing blood triglycerides & increasing feelings of fullness. Pea fiber/protein support a healthy gut.⠀⠀⠀
KIDNEY BEANS are one of the most commonly consumed beans. They are high in fiber which can help slow the absorption of sugar into the blood, therefore reducing blood sugar levels.⠀⠀⠀
BLACK BEANS provide a great source of fiber, protein and folate. They have a lower glycemic index compared to many other high-carbohydrate foods and therefore cause a smaller rise in blood sugar after a meal.⠀⠀⠀
PINTO BEANS may help reduce blood sugar, cholesterol, & help maintain a healthy gut. Like other beans, pinto beans can reduce the rise in blood sugar that happens after eating a meal.⠀⠀⠀
I know many of you may claim that legumes make your stomach bloated: stay tuned, in my next article about this topic I’ll share some tricks that could make THE change.