Top 10 Legumes for Blood Sugar Control

How exactly do legumes aid you in your fight against diabetes?
And how do legumes create “The Second Meal Effect,” which can work to keep your blood sugar levels stabilized for hours after you eat? Keeping watching to find out!


1) One ounce of dry-roasted peanuts has roughly 166 calories, with 6 grams of carbs, and 2.3 grams of fiber. Fiber has also been shown to supply SATIETY – helping you to feel fuller, quicker… so that you decrease your chances of over-eating other less-healthy foods. Additionally, fiber improves our ability to use insulin effectively.

2) 1 cup of cooked Chana Dal can contain about 250 calories, with 42 grams of carbohydrates, they are cholesterol free, and they supply a respectable 11 grams of fiber. So it’s no wonder why these legumes clock in at only 8 on the glycemic index.

3) 1 cup of pinto beans can contain 245 calories, it supplies about 14 grams of plant-based protein, which also works to slow the release of sugar into the blood stream.

4) Green beans are a low glycemic food, sitting at 32 on the G.I. scale. And 1 cup of cooked green beans supplies just 77 calories, with 10 grams of carbohydrates and a very impressive 4 grams of fiber. That cup will also give you about 2 and a half grams of protein to aid your body’s blood sugar regulation.

5) Peas are loaded with beneficial nutrients, including calcium, manganese, and thiamine. A single cup of green peas also supplies 12% of your recommended daily intake for iron. One cup of peas also grants you 8% of the RDI for potassium. Studies show that being deficient in potassium can raise the risk of developing type 2 diabetes.

6) Though a cup of black beans can contain over 215 calories and around 40 grams of carbs, don’t let that scare you off. Per 1 cup serving, they also supply 16.5 grams of fiber, which equals roughly 60% of your daily fiber requirement.

7) A 1 cup serving of chickpeas also provide nearly 75% of the recommended daily intake for MANGANESE. This mineral has been shown to aid blood sugar control by working to normalize insulin secretion.

8) The mighty navy bean may be the fiber champion, with almost 20 grams of fiber per serving. That equates to nearly 70% of your daily fiber needs in 1 cup of navy beans.

9) Lentils are on of the world’s most nutritious legumes, containing a wealth of diabetes-fighting nutrients, including copper, magnesium, manganese, iron, phosphorus, potassium, thiamine, and zinc. And a cup of lentils also supplies 90% of the recommended daily intake for folate, which has been shown to decrease the risk of heart disease.

10) Sitting at just 19 on the glycemic index, kidney beans are any incredibly low G.I. legume. And that’s why many doctors and dietitians consider these beans to be the best blood sugar balancing legume option. A 1 cup serving of cooked kidney beans provides just 210 calories, as their composition is nearly 70% water! This serving will also supply 13.5 grams of protein, with 37 grams of carbs but a powerful 12 grams of fiber.

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