High Intake of Legumes Significantly Reduces Type 2 Diabetes Risk

Type 2 diabetes is a serious health condition that affects around 29 million people in the U.S. and more than 400 million adults worldwide. A new study suggests that a high consumption of legumes can slash the risk of type 2 diabetes by 35 per cent.


The study was conducted by researchers from the Unit of Human Nutrition at the Universitat Rovira i Virgili in Tarragona, Spain, with researchers from the Prevention con Dieta Mediterránea (PREDIMED) study. They wanted to look into the link between legume consumption and the risk of developing type 2 diabetes in people who are also at an increased risk of heart disease.

High Intake of Legumes Significantly Reduces Type 2 Diabetes Risk

The study showed study subjects who consumed a high intake of legumes were 35 percent less likely to develop type 2 diabetes than people who ate a smaller amount of legumes. Researchers found that lentils had the strongest link with a low risk of type 2 diabetes.

The researchers said: “A frequent consumption of legumes, particularly lentils, in the context of a Mediterranean diet, may provide benefits on type 2 diabetes prevention in older adults at high cardiovascular risk.”

Foods like lentils, peas, peanuts, soybeans, chickpeas and various types of beans fall under the legume family. Legumes are incredibly healthy and are rich in B vitamins that boost energy and metabolism. They are high in fibre and rich in minerals such as calcium, magnesium and potassium. Phytochemicals in legumes are also known to protect against cardiovascular disease and diabetes.

Another reason why legumes reduce the risk of type 2 diabetes is because they’re a low glycemic index food. When you consume such foods, your blood sugar levels rise very slowly.

During the course of the study, researchers also found replacing half a daily serving legumes with an equal portion of healthy foods like bread, eggs, rice or potatoes also showed a reduced risk of diabetes.

The study findings were published in the journal Clinical Nutrition.

Rumana Dsouza

Rumana D’Souza is the social media and content coordinator for Prizm Media and Kudolife. She has found her life’s calling in writing about health and wellness, and believes she can make the world a touch healthier – one blog post at a time.

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