Legumes Cut Diabetes Risk by 35%

Legumes Cut Diabetes Risk by 35%
Legumes have long been touted as a weapon against diabetes, and now it’s confirmed: Researchers at Spain’s Rovira i Virgili University analyzed 3,349 participants at high risk of cardiovascular disease but without type 2 diabetes. After four years of follow-up, they found that individuals with a higher consumption (28.75 grams a day) of lentils, chickpeas, beans, and peas had a 35 percent lower risk of developing diabetes compared to individuals who consumed fewer total legumes (12.73 grams a day).
Rich in B vitamins, minerals, and fiber, legumes rank low on the glycemic index, meaning that they do not cause spikes in blood glucose levels. The researchers found that substituting half a daily serving of legumes (particularly lentils) for foods rich in protein or simple carbohydrates (including eggs, bread, rice, and baked potato) was also associated with a lower diabetes risk.