Are legumes or whole grains better for optimal blood glucose control?
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Both legumes and whole grains are a bit of a mystery for diabetics. They contain lots of carbs but they’re also packed with positive nutrition. So what’s good… and bad… about each, and which one is better for diabetics?
1) Legumes are plants that have a pod which contain seeds. They include chickpeas, peas, soybeans, and more.
2) Legumes may help reduce the risk of diabetes, if you make them part of a balanced diet.
3) Legumes contain a great amount of fiber. This can help your body prevent blood glucose spikes. Navy beans, lentils, and chickpeas all have incredibly high levels of fiber.
4) Most legumes have a low glycemic load.
5) Legumes contain a good amount of beneficial protein, and zero saturated fat.
6) Legumes are packed with essential vitamins and minerals. Lentils alone contain iron, folate, potassium, and magnesium.
7) Legumes may have some antinutrients, but most people shouldn’t be too concerned with this.
8) Legumes contain a high level of carbohydrates, but that’s mostly in the form of complex carbohydrates, which take longer to break down inside the human body – which is good.
9) Whole grains are healthier to consumed than refined grains, because they contain every part of the grain. This includes the bran, or outer layer, which is rich in fiber, the endosperm, or middle layer, which contains protein, and the germ, or core, which is packed with nutrients and healthy fats.
10) Whole grains allow for proper blood sugar management because of their complex carb content.
11) Whole grains contain plenty of beneficial vitamins and minerals, including vitamin A, calcium, iron, and magnesium.
12. Whole wheat bread will still contain a large amount of carbohydrates, but it’s packed with nutrients. So they can be healthy, but it’s best to eat it in moderation.
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