Diabetes: A popular vegan ingredient that can lower blood sugar by 20%.
Diabetes is a serious, life-changing condition that causes high blood sugar levels. If these levels become too high, it can be life-threatening, leading to complications such as diabetic coma. Therefore, it is important for diabetics to keep their blood sugar levels low.
One way to achieve this is through a diet where certain foods can raise or lower blood sugar levels.
Of course, diabetics should avoid foods high in sugar for obvious reasons.
Experts recommend eating plenty of fruits and vegetables, proteins, and low-glycemic starchy carbohydrates (meaning they don’t raise blood pressure) if you have diabetes or are at risk of developing diabetes.
One type of food that is often recommended to diabetics is lentils.
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Lentils are a legume that is high in protein and fiber and is popular among vegans and vegetarians as a meat alternative.
A study published in the journal Nutrients in 2022 found that eating 110 grams of lentils can lower blood sugar levels by 20 percent within four hours of eating.
As part of the study, a team from the Guelph Research and Development Center in Canada analyzed existing data from studies comparing blood sugar and lentil consumption.
The study states: “Consumption of lentils, in particular, consistently reduces acute blood glucose and insulin response when compared to starchy control foods.
“The mechanism by which lentils reduce postprandial blood glucose response (PBGR) and insulin levels is unclear; however, evidence suggests that this effect may be related to macronutrients and/or the amount of lentils consumed.
“Together, these studies show that lentil consumption reduces PBGR, with a minimum effective serving of 110 grams formulated to reduce PBGR by 20 percent.
“The decrease in PBGR shows a moderate to strong correlation with protein and dietary fiber, but has a weaker correlation with available carbohydrates.
“Increased servings of lentils have been found to modestly affect the relative reduction in peak blood glucose concentrations and reduce the area under the blood glucose curve.”
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The researchers concluded that further research was needed to draw “firm” conclusions.
However, they said: “People with type 2 diabetes have the greatest potential to benefit from this study, as blood glucose and insulin control is critical to managing the condition.
“Overall, the studies reviewed for this review support the findings that lentil consumption has beneficial effects on both blood glucose and insulin levels, although further research is needed to fully understand how lentils and other legumes contribute to this. reduction effect.
The benefits of lentils are recognized by Diabetes UK.
The charity listed seven reasons to eat legumes, including lentils, as follows:
- Have a low glycemic index
- They count as one of your five per day
- They are rich in fiber
- They are a source of protein
- they fill up
- They are low in fat
- They are cheap.
Symptoms of diabetes may include:
- Pisses more than usual, especially at night
- Feeling thirsty all the time
- I feel very tired
- Slimming without effort
- Itching around the genitals or repeated thrush
- Cuts or wounds take longer to heal
- Blurred vision.
A healthy fasting blood glucose level is 100 milligrams per deciliter (mg/dL).
Any value between 100 and 125 mg/dl is considered pre-diabetic, and 126 mg/dl and above means the patient has diabetes.
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