Lentils or pulses and even lentils – known for their nutritional value – are recommended for everyone, especially people with chronic conditions such as: diabetes which is characterized by elevated blood sugar level, But how do they help, and are there any specific pulses that doctors recommend to manage blood sugar levels? We reached out to experts to learn more about how some pulses (and which ones) are better for diabetics than others.
What is the cause of diabetes?
As the total number of people living with diabetes is projected to increase to 643 million by 2030 and 783 million by 2045, according to the International Diabetes Federation’s IDF Diabetes Atlas Tenth Edition 2021It is important to understand the major factors behind this boom. ,dietary habitsAlso obesity, are the major reasons,” said Garima Goel, a registered dietitian and diabetes educator.
So, how is lentils beneficial for diabetics?
Since a large part of the population is vegetarian, especially in countries like India, which is called the diabetes capital of the world, pulses play an important role in diabetes diet planning, especially as a source of protein, Goyal said.
“Research has shown that pulses – which are slow-digesting in nature due to their high fiber, protein and complex carbohydrate content – help regulate blood sugar levels in the body. Furthermore, since they have comparable They have a low glycemic index (GI), so they do not raise blood sugar levels after consumption. Additionally, they are excellent sources of vitamins and minerals such as iron, folic acid, zinc and magnesium. Phytochemicals (saponins) in pulses and tannins) which exhibit strong anti-carcinogenic and anti-oxidant properties. Research has proved that consumption of lentils improves lipid profile and blood pressure as well,” Goyal told indianexpress.com,
Clinical dietitian Hafsa agreed with Iftikhar and said that to live with diabetes or any other chronic disease one needs to make many. lifestyle changes Nutritional aspects such as the inclusion of foods with low glycemic levels, cholesterol-lowering properties, more dietary fiber, minerals and healthy fats, “which will ultimately help to manage the condition”.
But which lentils help?
If you have diabetes, you have to choose your pulses wisely, said Dr Jinal Patel, Dietitian, Apollo Spectra Hospital, Mumbai. “to select Masur lentils Because it helps to manage blood sugar and cholesterol levels, and also helps in weight loss. urad dal Will help in managing blood sugar levels and provide energy. Also, don’t miss moong dal, It is low in calories and loaded with important nutrients, fiber, and protein,” He said indianexpress.com,
Eat something light like green moong to give your digestive health a break (Source: Wikimedia Commons)
Goyal further listed some options that diabetics can take as part of their diet plan.
chickpeas Rich in fiber and protein, and a storehouse of vitamins and minerals, this lentil is great for diabetics. In addition, due to its low glycemic index of 33, blood sugar values do not rise after consumption. Gram flour can also be used (in place of wheat flour) for making roti. A popular Mediterranean dip called hummus, which is prepared from chickpeas, also helps to keep a person full for longer.
secrets – “Have you stopped drinking Beans Just because you are diabetic? You don’t need it because kidney beans have a low glycemic index of 19, high protein content and high fiber value, especially resistant starch – all of which make it suitable for diabetics,” said Goyal, author of Kidney Starch in Beans. Has slow digestive properties and does not significantly affect blood sugar levels.
Bengal Chana Dal – ‘Chana dal’ also acts as a superfood for diabetics due to its high protein value and low glycemic index of 8. Being rich in folic acid and iron, it makes it a healthy option to increase the production of red blood cells in the body and hence, should be consumed by anemic. Its high fiber content improves digestion and reduces the chances of constipation. Also, fiber is responsible for keeping blood sugar levels under control and maintaining insulin levels in the body. Being rich in calcium and phosphorus, it is also a good pulse for bone health. The antioxidants present in it also help in the detoxification process of the body.
green gram dal Moong dal is the one that benefits the patients of diabetes, heart disease and hypothyroidism. So this is a good option to control metabolic syndrome, Also its glycemic index is 43. It can also be sprouted to increase the amount of vitamin C. You can make khichdi with this dal.
Husk separated and husked black gram dal (urad dal) – “All South Indian dishes like idli and dosa are made from urad dal. Its glycemic index of 43 makes it a suitable pulse for diabetics. It is rich in protein, fiber, vitamins and minerals. Its magnesium and fiber content keep cholesterol under control, while potassium boosts blood circulationGoyal said.
Are there some things that diabetics need to keep in mind before consuming?
For those looking to “try different combinations of lentils”, Dr. Patel said that “it is important for you to consult an expert who can guide you in choosing the appropriate lentils for management. blood sugar level“Remember to follow the instructions given by the specialist and eat the quantity recommended by him,” Dr. Patel said.
Agreeing, Goyal noted that “portion size is important”. “It may have many health benefits, but that doesn’t mean you can go overboard with its consumption. Excessive consumption Lentils May cause flatulence and intestinal discomfort,” she said.
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