NYS Certified Nutritionist

A Dietary Choice May Lower Your Risk of Diabetes

Would it not be a dream come true, if eating pasta fragioli, vegan black bean soup, beans and greens, chili without the carne, hummus, and vegan lentil curry were among the best food choices for lowering your risk of Type II Diabetes?  I am happy to report that our dreams have indeed come true.

The Journal of Clinical Nutrition recently reported a study analyzing data from more than 3,000 people.  The conclusion was that consumption of legumes [dried and rehydrated peas and beans] reduced the risk of developing Adult Onset Diabetes by 35%.  Three to four servings per week made the difference.

It is known that legumes like black beans, pinto beans, chickpeas, kidney beans, white beans, split peas, lentils, etc. contain soluble fiber which helps to control glucose and cholesterol levels.  With significant amounts of protein per serving and only a trace of fat, this class of food makes an excellent vegetarian substitute for animal proteins.

So, enjoy those wonderful international dishes- from rice and beans to falafel, and while you are at it, throw some chickpeas on your salad.