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Eating legumes regularly: can this prevent type 2 diabetes?
Those who regularly eat legumes can obviously lower the risk of developing type 2 diabetes. At least this is suggested by the results of a Spanish study carried out as part of the Prevención con Dieta Mediterránea study (prevention with Mediterranean food).
The scientists at the University of Rovira i Virgili had accompanied over 3,300 subjects aged 55 and over with an increased risk of cardiovascular diseases. Participants provided information on their eating habits once a year, with a focus on legumes, lentils, chickpeas, dried beans and fresh peas. The doctors also took blood samples sober to determine blood sugar levels. Over the course of four years, 266 cases of type 2 diabetes were diagnosed. Diabetes is a metabolic disorder in which the blood sugar level is permanently increased. In type 2 diabetes, the body no longer responds adequately to the hormone insulin.
Those who consumed 29 g of legumes (or more than three servings per week) daily had a 35 percent lower risk of type 2 diabetes than people with a low consumption of 13 g per day (or a maximum of 1.5 servings per week) ). This relationship was independent of the body mass index (BMI), can be read in the journal »Clinical Nutrition«. Lenses in particular seem to have a positive effect. If they came to the table once a week, the risk was 33 percent less than if they consumed less than half a weekly serving.
The scientists recommend eating legumes regularly as part of a Mediterranean diet. If you replaced half a portion of protein and carbohydrate-rich foods such as eggs, bread, rice and potatoes with legumes every day, you could also prevent the development of type 2 diabetes. However, the relationships between nutrition, certain food groups and metabolic disorders such as diabetes are complex. This makes it difficult to prove reliable relationships between individual factors.
A possible explanation would be that legumes have a low glycemic index. This means that blood sugar levels rise more slowly after eating. In addition, legumes are rich in fiber, B vitamins and valuable minerals such as calcium, potassium and magnesium. The United Nations declared 2016 the International Year of Legumes to highlight the nutritional benefits of this food group. Heike Kreutz, respectively