Size does not matter when it comes to health benefits of this wonder food. Because this tiny, but extremely powerful fruit can be a real lifesaver for type 2 diabetes patients as a recent study reveals.

According to the new research this incredible legume has the ability to drastically improve glycemic control (lower blood glucose levels) in diabetic patients, significantly lower blood pressure and even prevent coronary heart disease.

A recent study published in the journal Archives of International Medicine was the first ever study specifically designed to find out the effect of legumes in preventing cardiovascular disease and lowering blood pressure in diabetic patients.

The study participants were 121 individuals suffering from type 2 diabetes. At the beginning of the study, their blood pressure, total blood fat, blood sugar and hemoglobin A1C (determines diabetes control) levels were measured.

Then, the study participants were divided in two groups and were instructed for three months to consume a specific kind of diet.
One group was asked to consume a low glycemic index diet with least one cup of legumes a day. The other study group was asked to eat a healthy, whole-wheat food diet to increase the consumption of insoluble fiber.

At the end of three-month study, their health measurements were taken again to compare the results.

The healthy, whole-wheat diet group experienced improvement in blood fat, blood sugar and hemoglobin A1C levels.

However, the legume-consuming group not only experienced great improvement in all health measurements, but also experienced significantly lower blood pressure levels.

Researches noted that the reason legumes are such an important food for diabetic patients is because they are very low on glycemic index scale.

The glycemic index scale is the measurement used to pin-point the level at which food will cause the rapid rise in blood sugar levels.
For example, foods like baked potato, popcorn and white bread are high on the glycemic index scale, because they cause blood sugar levels to spike. Foods that are low on the scale, like bean sprouts, legumes, peanuts, apples and grapefruit, instead help stabilize blood sugar levels.

Researchers of the study announced that the specific amount linked to blood pressure-lowering abilities is at least one cup of legumes a day (190 grams). That includes peas, lentils, chickpeas and beans.

Legumes are also loaded with protein, low in fat, cholesterol-free and a great source of calcium and fiber.

Fortunately, it is easy to find legumes in any store all over the world. They are usually sold dried or in a can. We would recommend using the dried ones even though they require more time and skills to prepare.

Preparation:

Soak dried beans in cold water for a few hours. When they become tender and expand, simmer on low heat for 45 minutes to 1 hour, until they are completely soft.

Use beans in soups, salads or just as a side dish. And, of course, we appreciate if you can share some good recipes in the comment area below.

If you want to take things a step further, check out this 3-step approach that has helped thousands of people to completely reverse their type 2 diabetes without medications…