Beans help control blood sugar levels thanks to a combination of their nutritional composition and digestion.
Here’s how:
1. High in fiber (especially soluble fiber)
Beans are rich in soluble fiber, which slows digestion and reduces the rate at which sugar is absorbed into the bloodstream.
This helps prevent spikes in blood sugar levels after eating.
2. Low glycemic index (GI)
Beans have a low glycemic index, meaning they cause a gradual rise in blood sugar levels rather than a sudden spike.
Low GI foods are ideal for managing type 2 diabetes and insulin resistance.
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3. Rich in plant-based protein
Protein slows digestion and keeps you feeling full longer, which helps maintain stable blood sugar levels.
Unlike animal protein, beans are free of saturated fat, making them also beneficial for the heart.
4. They contain resistant starch
Some types of starch found in beans are « resistant, » meaning they are not completely broken down and absorbed in the small intestine.
This allows less glucose to enter the bloodstream and promotes healthier gut bacteria, which may indirectly improve insulin sensitivity.
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5. Supports weight management
Beans are filling thanks to their combination of fiber and protein, which helps prevent overeating or reaching for sugary snacks.
Maintaining a healthy weight is crucial for blood sugar control.
Other Vegetables That Help Control Blood Sugar
While bitter melon is particularly valuable, several other vegetables also deserve recognition for their role in controlling blood sugar:
1. Broccoli
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Rich in chromium, a mineral that helps regulate blood sugar levels.
High in fiber and low in carbohydrates, making it ideal for diabetic diets.
2. Spinach
Rich in magnesium, which plays a key role in carbohydrate metabolism and insulin regulation.
Low in calories and carbohydrates, it’s a nutrient-dense food.
3. Cauliflower
A versatile vegetable that can be used as a substitute for rice or grains in low-carb diets.
Contains sulforaphane, a compound associated with better blood sugar control.
4. Carrots
Despite their natural sweetness, carrots have a low glycemic index (GI) and are rich in beta-carotene and fiber.
They make a great snack or addition to meals.
5. Zucchini
Very low-calorie and low-carb, yet high in water and fiber.
Ideal for replacing higher-carb ingredients in recipes.
6. Green Beans
Contain lectins and other compounds that can help lower blood sugar levels.
An excellent source of fiber and…
7. Kale
Rich in antioxidants and nutrients like vitamin C, which has been shown to improve blood sugar control.
Can be eaten raw in salads or cooked in a variety of dishes.
