Nutritionists named a forgotten superfood for blood sugar control

Contrary to popular belief, some carbohydrates can have beneficial effects on blood sugar levels. Experts have come to this conclusion, as reported by the authoritative publication eatingwell.

Research shows that beans are a true treasure trove of nutrients that help maintain healthy glucose levels. Legumes are characterized by high content of fiber, protein, and magnesium with a low glycemic index. These versatile products perfectly complement salads, soups, and various stews, enriching them not only with flavor but also with benefits.

"Beans are underrated for blood sugar control. It's a versatile complex carbohydrate that can be used in salads, soups, rolls, or nutritious bowls," emphasizes certified dietitian and licensed physician Nicole Ibarra.

Beans contain a lot of fiber for stable blood sugar levels.

"Fiber slows down the release of carbohydrates into the bloodstream, which stabilizes blood sugar levels," explains Sarah Anzlovar, Master of Science, certified dietitian, and intuitive eating specialist.

According to the expert, beans represent an affordable way to enrich the diet with fiber. An impressive fact: just one cup of canned black beans provides the body with approximately 17 grams of dietary fiber, which is more than half of the recommended daily intake.

The peculiarity of legumes lies in the presence of two types of fiber – soluble and insoluble. The effectiveness of soluble fiber is scientifically proven: a meta-analysis of 29 studies demonstrated that it improves various indicators of blood sugar control and helps reduce body mass index in patients with type 2 diabetes.

"Beans also contain protein, which plays a role in regulating blood sugar levels," notes Anzlovar. Depending on the variety, one cup of canned beans can contain about 15 grams of protein.

The advantage of protein lies in its longer digestion and absorption compared to carbohydrates. Thanks to this, consuming protein-rich foods contributes to a longer feeling of satiety and maintaining stable glucose levels.

According to the publication, legumes are an ideal choice for controlling blood sugar levels due to their low glycemic index. Additionally, beans are a rich source of important minerals, including potassium, copper, manganese, and magnesium.