Top 10 Legumes for Blood Sugar Control

How exactly do legumes aid you in your fight against diabetes?
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And how do legumes create “The Second Meal Effect,” which can work to keep your blood sugar levels stabilized for hours after you eat? Keep watching to find out!

1) One ounce of dry-roasted peanuts has roughly 166 calories, with 6 grams of carbs, and 2.3 grams of fiber. Fiber has also been shown to supply SATIETY – helping you to feel fuller, quicker... so that you decrease your chances of over-eating other less-healthy foods. Additionally, fiber improves our ability to use insulin effectively.

2) 1 cup of cooked Chana Dal can contain about 250 calories, with 42 grams of carbohydrates, they are cholesterol-free, and they supply a respectable 11 grams of fiber. So it’s no wonder why these legumes clock in at only 8 on the glycemic index.

3) 1 cup of pinto beans can contain 245 calories, it supplies about 14 grams of plant-based protein, which also works to slow the release of sugar into the bloodstream.

4) Green beans are a low glycemic food, sitting at 32 on the G.I. scale. And 1 cup of cooked green beans supplies just 77 calories, with 10 grams of carbohydrates and a very impressive 4 grams of fiber. That cup will also give you about 2 and a half grams of protein to aid your body’s blood sugar regulation.

5) Peas are loaded with beneficial nutrients, including calcium, manganese, and thiamine. A single cup of green peas also supplies 12% of your recommended daily intake for iron. One cup of peas also grants you 8% of the RDI for potassium. Studies show that being deficient in potassium can raise the risk of developing type 2 diabetes.

6) Though a cup of black beans can contain over 215 calories and around 40 grams of carbs, don’t let that scare you off. Per 1 cup serving, they also supply 16.5 grams of fiber, which equals roughly 60% of your daily fiber requirement.

7) A 1 cup serving of chickpeas also provides nearly 75% of the recommended daily intake for MANGANESE. This mineral has been shown to aid blood sugar control by working to normalize insulin secretion.

8) The mighty navy bean may be the fiber champion, with almost 20 grams of fiber per serving. That equates to nearly 70% of your daily fiber needs in 1 cup of navy beans.

9) Lentils are on of the world’s most nutritious legumes, containing a wealth of diabetes-fighting nutrients, including copper, magnesium, manganese, iron, phosphorus, potassium, thiamine, and zinc. And a cup of lentils also supplies 90% of the recommended daily intake for folate, which has been shown to decrease the risk of heart disease.

10) Sitting at just 19 on the glycemic index, kidney beans are any incredibly low G.I. legume. And that’s why many doctors and dietitians consider these beans to be the best blood sugar balancing legume option. A 1 cup serving of cooked kidney beans provides just 210 calories, as their composition is nearly 70% water! This serving will also supply 13.5 grams of protein, with 37 grams of carbs but a powerful 12 grams of fiber.

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[denastanley]

I love lentils because of their diversity. I also love their taste.

[phillipburroughs]

As a diabetic I have come to love your show. The VA has wonderful classes and teaching me how to eat but I think I’ve gotten more from your shows than I ever did them, and I love those guys. Where is what you talk about the foods have been so extremely helpful, I’d like to see more about triglycerides, antioxidants, free radicals (etc); basically the things that constitute what’s beneficial at the chemical levels that help with diabetics. I feel like when you talk about the foods that we eat, you’re only covering the icing on the cake (excuse the pun). What I’d like to know is what is inside the cake that help and take away for what we are as diabetics. The counselors at the VA did not know about your show, and I told them all about it. They’re actually passing this on to other Veterans. You guys rock.
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[marializatrabajo]

Thank you for this information❤ from Bohol, Philippines

[vinnettepope]

Thank you for sharing this 🙏 wonderful video ❤❤❤

[gabbyofmilton]

How does the ingredients in beans and legumes effect people with Kidney Disease, which is supposed to be low in both Magnesium & Potassium.

[theclapaolini]

You are right i do this
It is true. Thank you

[commonsense]

Lentils, Kidney beans, green peas, chick peas are the ones we usually consume in our lunch or dinner.

[jehanaraali]

My fav. lagum is both black and white boiled chickpeas, with yogurt and spice masala powder 😍

[suchetanaik]

Very informative video. Thank you. In India we eat a lot of legumes, however the use of millets has been replaced with wheat flour and refined wheat flour. Use of finger millets also known as Ragi, Bajra and Sorghum is also excellent in reducing blood sugar.

[korywatson]

Thank you for this highly informative video!

[denaredford]

I love them all but lentils are at the top of the list . Thank you, I knew they were good .

[JaneH]

If you really want.to know what foods spike your sugar level, test yourself after a meal for your peak time which is usually about 1 hour and 15 minutes after your last bite. Your glucose meter is your best friend.

[karlastein]

I make my Grandmothers Navy bean soup recipe and Garbanzo beans I love

[fatman]

I love white bean. They’re smooth and tasty.

[ng.sanadevi]

What about rice bean? Is it not good for diabetic? I am from Manipur, India

[johnfernandes]

My best legume is kidney beans as it can balance the post meal sugar

[TheDeboo]

In India what we call CHANA DAL is actually the same what is Chik Pea ( CHANA ) without the skin

[sarahstrong]

Cups can be widely differing sizes. Can you say the amount of nutrients per 100 grams?

[sarahstrong]

But legumes are often high in carbohydrates.