Which dals and beans are good for diabetes?
Dals and beans commonly known as pulses are rich in fiber, protein, calcium, iron, B complex vitamins and potassium. Pulses do have a considerable amount of carbohydrates in them, but the proteins and fibre present in them prevent the carbohydrates from causing a sudden rise in blood sugar levels. Pulses have a lower concentration of fat with a great satiety value making them an excellent choice for diabetic individuals.
Beans are low in calories and rich in fibre. Studies show this can help to lower LDL cholesterol and the risk of heart disease. This combination also helps in balancing blood sugar levels and reduces the risk of type 2 diabetes. Pulses gives a feeling of fullness which can help in preventing obesity, helps to reduce blood pressure and is also an anti-inflammatory food. They also help increasing gut bacteria. Few common pulses and beans are chickpeas (chole), brown chick peas (kala chana), chana (Bengal gram), matki (moth beans), Vaal (broad beans), vatana (white peas) and rajma (kidney beans).
Dals are packed with Vitamin B, magnesium, zinc and potassium. They are a good source of iron. Lentils are also rich in polyphenols that have strong antioxidant and anti-inflammatory effects. Lentils can help lower blood pressure levels. They also contain folate, which may help prevent excess homocysteine from accumulating in the body. High levels of homocysteine are a risk factor for heart disease. Few examples are masoor dal (lentils), moong dal (green gram dal), toor dal (red gram dal), urad dal (black gram dal), and chana dal (Bengal gram dal).
Dals and beans that are good for diabetes diet menu
A. Bengal Gram dal or chana has a low glycemic index and high quantities of fibre and protein. Chana dal also helps to keep cholesterol levels low. It makes an excellent dal dish and can also be added in preparation of vegetables such as gourds. The flour made from it, besan, can be used to make a chilla or it can be used as a binding factor in foods.
B. Green gram dal or moong dal too causes a slow release of carbohydrates which prevents high blood sugar levels and insulin spike. Moong dal also helps to maintain weight and is known to be beneficial during pregnancy in the development of the fetus. Moreover, it has nutrients like potassium, magnesium, iron and copper. It can be prepared as dal and eaten as a part of a meal or consumed as a healthy evening snack by using it to make a chilla. Moong sprouts can also be turned into a salad.
C. Chickpeas or chhole is a low glycemic food, high in fiber which can help to control blood sugar levels. It is quite often made as a gravy dish and eaten as part of the meal. It can also be made into a dip like hummus which has a smooth texture to it. Hummus can also be added to salads or eaten with cucumber and carrot sticks. Brown chickpeas or kala chana can be consumed as a curry or salad with herbs and spices.
D. Kidney beans or rajma is good choice for diabetic individuals as it also aids in heart health and may help prevent cancer. It can be eaten as a gravy dish or added to salads.
E. Black gram or urad dal’s high-fibre content can help regulate blood sugar levels. It also benefits in regulating blood pressure. In Indian households, urad dal is commonly used to make idli or dosa. This versatile dal can be used to make many snacks.
F. Red Lentils or masoor dal or is a complex carb with a good amount of protein that can help balance the blood sugar levels. It can be enjoyed as a part of meal, consumed with roti and veggies.
Dals and beans are the foods that the good bacteria living in gut feed on. One of the functions of the gut bacteria is balancing blood sugar levels. Adequate consumption of these is helpful in managing diabetes.
As a diabetic, it is important to understand that blood fluctuations can happen with almost all foods. Hence, it is imperative to be mindful to make the correct choices which can help balance blood sugar levels. While you integrate these into your diet, pick out dals and beans from Tata Sampann’s wide range to ensure that you get pure, unpolished and unadulterated ingredients.
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