September 26, 2017
More Lentils, Less Diabetes
Wellness Tip

More Lentils, Less Diabetes

by Berkeley Wellness  |  

Eating more lentils and other legumes (beans and peas) may lower the risk of diabetes, according to an analysis from the Spanish PREDIMED study in the journal Clinical Nutri­tion. It included more than 3,300 people at high risk for type 2 diabetes and cardiovascular disease.

Those who consumed the most legumes (equal to about three servings a week)—and lentils in particular—had a 35 percent lower risk of developing diabetes over four years, compared with those who consumed the least.

Legumes, a source of both protein and carbohydrates, have a low glycemic index and are rich in various nutrients and other compounds, such as potassium, mag­nesium, polyphenols, and fiber, that are associated with improved glucose metabolism and reduced diabetes risk.

The researchers suggested eating at least half a serving of legumes a day in place of half a serving of other carbohydrate-rich foods (like bread and rice) or protein foods (like eggs).

Also see Lentils: Full of Fiber and Folate.