Benefits of Eating Beans for DiabetesThere are many benefits of eating beans for diabetes, which has been widely recognized in the fields of nutrition and medicine. Not only are legumes rich in protein, fiber, vitamins and minerals, but their unique nutrient profile has special benefits for people with diabetes.
1. The three major benefits of eating beans for diabetics
1. Legumes are rich in dietary fiber, which helps control blood sugar levels.
Dietary fiber slows down the digestion and absorption of food in the intestines, thereby reducing the rate and magnitude of blood sugar increases. Therefore, diabetic patients should consume legumes in moderation to help keep blood sugar stable. Secondly, the proteins and amino acids in legumes help maintain the normal function of muscles and the body. For diabetics, maintaining proper muscle mass is important to control blood sugar levels. In addition, the amino acids in legumes also help to repair damaged pancreatic islet cells, improve insulin secretion and sensitivity, and thus improve the condition of diabetes.
2. The minerals and vitamins in legumes are also of great significance for diabetics.
For example, legumes are rich in minerals such as potassium and magnesium, which help maintain normal heart function and blood pressure levels; At the same time, antioxidants such as vitamin B and vitamin E in legumes help to resist free radical damage and protect pancreatic islet cells from damage.
3. Prevent cardiovascular diseases
Legumes are also low in fat and cholesterol, which can help reduce the risk of cardiovascular disease in people with diabetes. Maintaining healthy blood lipid levels is equally important for people with diabetes, as high blood lipids are also an important factor in the development of cardiovascular disease. To sum up, moderate consumption of legumes by diabetic patients can not only obtain rich nutrients, but also help control blood sugar, improve the condition, reduce the risk of cardiovascular disease and other benefits. Therefore, in the daily diet, diabetic patients should pay attention to the intake of legumes, reasonably combine with other foods, and maintain healthy eating habits.
Second, diabetics are suitable for eating these three beans in summer
01
Summer diabetes eats soybeans in friends
NO.1
It helps to supplement high-quality protein and fight infection
Under the scorching sun, people often lose their appetite and tend to choose cold vegetables, refreshing cold noodles and cold skins, or congee and pickles as their meals. However, while these foods are refreshing, they struggle to provide enough protein to energize the body. Protein, as the cornerstone of the body's immune function, once the intake is insufficient, it will affect the repair and regeneration of tissues, so that the local immunity of the skin and mucous membranes is greatly reduced. For sugar lovers, their anti-infection ability is relatively weak, so the supplement of high-quality protein is particularly important. Among many foods, soybean products such as soy milk, tofu, dried tofu, shredded tofu, etc., are undoubtedly high-quality choices for protein supplementation. Not only are they rich in protein, but soy protein has an excellent amino acid pattern and high bioavailability, which can be called a representative of high-quality protein, and is not inferior to meat protein, so it is known as "plant-based meat". In the hot summer, sugar friends may wish to eat more soybean products, so that the body can enjoy the delicious food at the same time, but also get sufficient protein nourishment, guarding the line of defense of health.
NO.2
It helps to control sugar, blood pressure and fat
Soybean products are also rich in dietary fiber and phytochemicals such as soy isoflavones, stigone, and soy lecithin, which are good for blood sugar, blood pressure, and blood lipid control.
NO.3
Helps protect blood vessels
Soybean products are like a shining pearl in the treasure trove of nutrition, and the fat content contained in them is dominated by unsaturated fatty acids, like an elegant dancer, dancing on the stage of health. Lecithin, on the other hand, is the conductor in this dance, with its unique magic, helps the cholesterol on the blood vessel wall to carry out an elegant metabolic journey, guarding the health of blood vessels, and making the hardened haze unapproachable. In this wonderful symphony of nutrition, soybean products have built a solid line of defense for our health with their rich nutrition and unique effects.
Recommended Amount:
It is recommended that sugar lovers consume 15 to 25 grams of soybeans per day, which may sound abstract, but it is very intuitive to convert into our common soy products. About 25 grams of soybeans is equivalent to 72 grams of delicate northern tofu, 140 grams of tender southern tofu, or 365 milliliters of mellow soy milk. Of course, you can also choose 175 grams of lactone tofu, 55 grams of tangy dried tofu, or 40 grams of refreshing shredded tofu. In short, a cup and a half of soy milk, or a palm-sized piece of northern tofu, is enough to meet our recommended daily intake of soybeans.
For people with high uric acid, when enjoying the delicious taste of soy products, they should appropriately reduce the intake of protein- and purine-rich foods such as fish, meat and eggs to ensure a balanced and healthy overall nutritional intake. To enrich our table, we can also rotate the consumption of different soy products every week. For breakfast, you can taste a bowl of smooth tofu brain or mellow soy milk; For lunch or dinner, you can choose shredded tofu or tofu with a rich taste, which can not only change the taste, but also meet the body's nutritional needs. In terms of cooking methods, it is recommended that you use steaming, stewing or cold dressing, which can not only retain the original flavor of soy products, but also reduce the use of oil and salt, so as to make the diet healthier.
02
In summer, sugar friends eat mixed beans
NO.1
Helps replenish B vitamins and minerals to reduce drowsiness
In the scorching summer, the scorching sun makes the human body sweat a lot and lose appetite, which often leads to the deficiency and loss of B vitamins and minerals such as calcium and potassium. The lack of these nutrients is like draining the vitality of life, making people feel tired and sluggish. However, nature has always generously provided us with solutions. Red beans, mung beans, kidney beans and other miscellaneous beans, they are like summer elves, rich in B vitamins and dietary fiber, but also contain calcium, potassium, magnesium and other valuable minerals. They are like a treasure trove of nutrients, replenishing our lost energy and keeping us alive in the hot summer. In the hot season, you might as well eat more of these mixed beans, they can not only satisfy the needs of our taste buds, but also inject vitality into our body, so that we can also maintain full energy in the summer, and welcome every beautiful moment.
NO.2
It helps to control sugar and weight
The carbohydrate digestion process of these colorful beans is like a trickle of water, and its pace is nowhere near as fast as that of whole grains, so their glycemic index is often below the warning line of 40, making them ideal for sugar lovers. The beans are like a small energy bank, which is not only nutritious, but also brings a strong sense of satiety, allowing people to easily control their weight while tasting delicious beans, which is really delicious and healthy. For sugar friends, the daily intake of 50~100 grams of mixed beans will not burden the body, but also satisfy the appetite. Red beans, mung beans and other varieties can not only be used to cook soups, porridge, and rice to make mixed bean rice with good color and flavor, but also can show their unique charm in various cooking. And kidney beans, this cute little bean, can be transformed into a delicious snack when cooked.
Imagine the alluring aroma of spiced kidney beans, as if dancing a joyful dance on the tip of the tongue. It's also very simple to make: wash the kidney beans, add an appropriate amount of water, and soak them in the refrigerator overnight to allow them to fully absorb the water; Then, according to your own taste, add bay leaves, star anise, salt, ginger, pepper, cinnamon and other seasonings to add rich layers to kidney beans; Finally, cooked in a pressure cooker, a pot of fragrant spiced kidney beans is born. While tasting these delicious mixed beans, we can also feel the health and happiness they bring. Let the beans become a beautiful scenery in our lives, and add a different color to the diet of sugar friends!
03
In summer, sugar friends eat fresh beans
NO.1
It helps to supplement dietary fiber and control blood sugar
Summer is quietly approaching, and for many sugar friends, the fluctuation of blood sugar at this time is like an untamable beast, which makes people feel troubled. However, supplementing with dietary fiber is like putting the reins on the beast and helping to tame it. When it comes to dietary fiber, it's often associated with vegetables that are silky and have a tough texture. However, in this green world, there are still some soft and delicate fiber masters with a delicious taste - fresh edamame, fresh broad beans and other fresh beans. Not only are they delicious, they're also a treasure trove of dietary fiber. According to the data, fresh edamame has a high dietary fiber content of 4%, lentils followed by 3.9%, and fresh broad beans and fresh peas also rank high with 3.1% and 3.0% respectively. Not to be outdone, even the beans showed their fiber strength with a content of 2.1%.
In contrast, celery stalks, long regarded as the best fibre stalks, have a fibre content of only 1.2%, which pales in front of fresh beans. With its unique charm, fresh beans show us another possibility of dietary fiber. They not only enrich our taste buds, but also protect our health. In this hot summer, let's enjoy the deliciousness and health brought by fresh beans!
NO.2. It helps to lower blood pressure and protect the heart
Fresh beans, nature's green pearl, are not only rich in plant-based protein, but also a treasure trove of potassium, magnesium, B vitamins and dietary fiber. Each fresh bean is like a small nutrition pod, carrying a variety of elements needed for life, they dance on the tip of the tongue, injecting vitality into the body. The health ingredients such as saponins, phytic acid, and oligosaccharides are like guardian saints, silently guarding our cardiovascular health and letting blood pressure flow calmly. For sugar lovers who love life, consuming about 100 grams of fresh legumes and vegetables a day is undoubtedly a delicious and healthy choice. Fresh edamame, fava beans, fresh peas, etc., they can be green or golden in color, exuding an attractive aroma, and you can taste the gifts of nature by simply cooking them. Lentils and beans, on the other hand, can be stir-fried or stewed, and they are tender, nutritious, and have an endless aftertaste.
So, today have you tasted this gift of nature and danced with "beans"? Let the nutrition and delicacy of fresh beans add points to your health and add color to your life.