Pawan Kumar
The Health Pantry and a nutritionist and Diabetes educator.
One of the healthiest foods you can eat every day to preserve general health is pulses. There isn’t a more nutrient-dense food out there, especially for vegetarians, than an excellent source of protein, fibre, and healthy carbohydrates. Additionally, pulses are a superfood for diabetics. Studies conducted over the years have demonstrated how eating pulses can improve glycemic control, lower blood lipid levels, and regulate body weight—all of which are essential for managing diabetes. Regular consumption of pulses can therefore result in better blood sugar management. An expert on nutrition explains why persons with diabetes can benefit greatly from this healthy food group in advance of World Pulses Day (February 10). (Study links vitamin D supplementation to a lower risk of developing diabetes)
“One food group is prioritised over the majority of others when it comes to nutritious, whole foods. For the typical urban person who spends most of the day in front of a screen and typically has some degree of insulin resistance, this food group checks practically all the boxes. Pulses are a staple of Indian cuisine, are ideal for today’s health needs, and are a sustainable source of protein “the founder of The Health Pantry, nutritionist, and diabetes educator Khushboo Jain Tibrewala, adds.
High body lipids and impaired carbohydrate metabolism are two issues that contribute to diabetes (type 2). Therefore, reducing body fat and aiding glucose metabolism are the best solutions. The only food category that can do this practically flawlessly is pulses.
benefits of pulses for diabetes patients’ health
Tibrewala outlines six reasons why adopting a diet high in legumes can aid in improved diabetes management.
They include a lot of nutrients, for one. They include minerals, B vitamins, fibre, complex carbs, protein, and antioxidants.
2. They include a lot of dietary fibre. This lessens the post-meal glucose increase, which is a problem for most diabetics.
3. Pulses that have been boiled and cooled are full of “resistant starch.” This low glycemic index source of starch enhances gut flora, which enhances insulin performance.
4. They are high in protein. You can get 12–15 grammes of protein from 1 cup of dal. Maintaining a healthy muscle mass is crucial for diabetics since it directly affects insulin action. A higher protein intake and regular exercise increase muscle mass.
5. Numerous studies have demonstrated that frequent eating of beans by diabetics lowers their HbA1c, fasting blood glucose, and postprandial blood glucose levels.
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6. They have a variety of colours thanks to “Anthocyanin” pigments. These are antioxidants, which guard the body against a wide range of illnesses like cancer, long-term consequences from diabetes, and cardiovascular diseases.
Important recommendations for eating legumes
– It’s challenging to digest legumes. They must be pre-soaked before being cooked with salt and a sour ingredient like kokum or ACV.
– To enhance digestion, always include ingredients such as cumin seeds, ginger, hing, coriander leaves, etc.
– To lower the glycaemic index, starchier legumes like chickpeas and kidney beans should be boiled and cooled for 5–6 hours before ingestion.
