JAMA Network | Archives of Internal Medicine | Effect of Legumes as Part of a Low Glycemic Index Diet on Glycemic Control and Cardiovascular Risk Factors in Type 2 Diabetes MellitusA Randomized Controlled TrialEffect of Legumes on Glycemic Control
Yvonne Bishop-Weston says "Here is more evidence that 1-2 portions of beans a day is a vital part of the 8 a day philosophy of eating more fruit and vegetables to reduce the risks of preventable chronic diseases such as Type 2 Diabetes and Coronary Heart Disease. Especially seek out black beans claimed to have more antioxidants than cranberries.
Researchers randomised 121 people with type 2 diabetes to either a low-glycaemic index (GI) diet in which they would increase their consumption of beans, chickpeas and lentils by at least one cup (190g) a day; or to increase their consumption of soluble fibre by eating wholewheat products.
The study authors concluded: “Legume consumption of approximately 190g per day (1 cup) seems to contribute usefully to a low-GI diet and reduce CHD risk through a reduction in BP … their reintroduction into the Western diet, could therefore be justified even if the effect on glycaemia is relatively small, given the magnitude of the problem and the need for acceptable dietary options, especially those options that may also have a BP and cardiovascular advantage.”
( Incorporation of legumes as part of a low-GI diet improved both glycemic control and reduced calculated CHD risk score in type 2 DM.)