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The veggie that lowers blood sugar up to 35 percent
My dad suffers from Type 2 diabetes. For years, he struggled with his blood sugar and even had to take prescription medication to keep it under control.
But, he knew that there had to be a better way. You see, the prescription his doctor gave him did help his blood sugar, but it came with side effects like feeling sick at his stomach, exhaustion and even dizziness.
Eventually, he was just plain fed up with it.
That’s when he turned to diet to control his diabetes and he never looked back.
In fact, in the past five years, his blood sugar has been consistently normal and his doctor had to admit that with the steps my dad has taken, you would never be able to tell he had ever even had type 2 diabetes.
How did he do it? He overhauled his entire diet and started eating more vegetables. By happenstance, his new favorite is one that’s been scientifically proven to lower blood sugar by up to 35 percent…
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A trade-off that keep the spikes down
Researchers at the University of Guelph already knew that eating lentils could reduce your risk of chronic disease. Hence, they set out to discover whether replacing rice and potatoes on your dinner plate with these high-protein, high-fiber gems could improve blood glucose.
And, even they were shocked by the results…
They found that even replacing only half of your serving of rice with lentils will drop your blood sugar by up to 20 percent.
Imagine that…
Just replace half of the rice on your plate with lentils, and you can lower your blood sugar by 20 percent.
Talk about a trade-off that really pays off, right?
And, the benefits get even bigger when it comes to potatoes.
In fact, when the researchers again only replaced half of the potatoes on people’s plates with lentils, their blood sugar went down by up to 35 percent!
Why does it work? Why are lentils so good at controlling your blood sugar?
According to the researchers, it’s because lentils slow your digestion and therefore the release of sugar from the starches you eat — keeping it from all entering your bloodstream at once and causing your blood sugar to spike.
And, that’s not all…
Lentils also contain components that inhibit enzymes involved in the absorption of glucose (sugar), and the fiber in lentils can encourage your body to produce short-chain fatty acids, which can also help to reduce blood sugar levels.
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Adding pulses to your diet
Lentils are a type of legume or a pulse.
And, the scientists say that all pulses should have the same blood sugar-lowering effect they saw with lentils.
Other pulses to include in your diet are:
- Black-eyed peas
- Kidney beans
- Chickpeas
- Black beans
- Lima beans
Get into the habit of replacing at least half of the starches on your dinner plate with one of these pulses and you’re sure to see better blood sugar and less of your doctor.
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Sources:
- Diabetes Medication Side Effects — Diabetes.co.uk
- Lentils significantly reduce blood glucose levels — University of Guelph
By Dr. Adria Schmedthorst
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