Beans help control blood sugar levels thanks to a combination of their nutritional composition and digestion.
Here’s how:
1. High in fiber (especially soluble fiber)
Beans are rich in soluble fiber, which slows digestion and reduces the rate at which sugar is absorbed into the bloodstream.
This helps prevent spikes in blood sugar levels after eating.
2. Low glycemic index (GI)
Beans have a low glycemic index, meaning they cause a gradual rise in blood sugar levels rather than a sudden spike.
Low GI foods are ideal for managing type 2 diabetes and insulin resistance.
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3. Rich in plant-based protein
Unlike animal protein, beans are free of saturated fat, making them also beneficial for the heart.
4. They contain resistant starch
Some types of starch found in beans are « resistant, » meaning they are not completely broken down and absorbed in the small intestine.
This allows less glucose to enter the bloodstream and promotes healthier gut bacteria, which may indirectly improve insulin sensitivity.
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5. Supports weight management
Beans are filling thanks to their combination of fiber and protein, which helps prevent overeating or reaching for sugary snacks.
Other Vegetables That Help Control Blood Sugar
While bitter melon is particularly valuable, several other vegetables also deserve recognition for their role in controlling blood sugar:
Instructions:
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