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Diabetes – Does Eating Whole Grains and Legumes Help Diabetics Lower Their Blood Fats?

Blood fat levels can often be a problem for people who have been diagnosed with Type 2 diabetes, predisposing them to heart attacks, blood vessel disease, and strokes. Whole grains are always recommended over refined carbohydrates, and legumes are a good source of protein, fiber, vitamins, and minerals.

A study reported on in the medical journal Trials in April 2014, looked at how replacing سیلو حبوبات refined rice with whole grains and legumes in the diets of many prediabetic and diabetic individuals could affect their blood fat levels.

The study included participants with prediabetes and Type 2 diabetes, comparing those with a gene for high blood fats with those not carrying the gene…

93 participants were randomly assigned to a group consuming refined rice and
92 were assigned to a group eating whole grains and legumes.
At the end of 12 weeks, the prediabetic and diabetic participants with the high blood fat gene who ate refined rice, showed higher increases in blood fats than those participants without the high blood fat gene. Among the whole grain and legume group all the prediabetics and Type 2 diabetics, regardless of gene type, showed improvements in not only blood fat levels, but in insulin sensitivity and fasting blood sugar levels.

Some day it might be possible to study everyone’s genes and tailor-make a diet plan for each of us. In the mean time, we know whole grains and legumes are better than refined rice and other carbohydrate-rich foods. Whole grains are as nature created them, without having most of their nutrients and fiber removed. Legumes are seeds and include beans, peas, and peanuts among other seeds that come in pods.

Among breads, rye has the lowest glycemic index, meaning it raises blood sugar least…

try a sandwich with lots of Romaine lettuce, onions, lettuce, and a black bean burger for a healthy dose of whole grain and legumes.
make a simple four bean salad with red beans, green, black, and garbanzo beans. Drain well and mix. Add a mixture of a tablespoon of olive oil and a tablespoon of balsamic vinegar. Chill overnight to allow the flavors of the dressing to enter the beans. Or see CookieandKate. com for a recipe to make vegan bean soup. It calls for olive oil, celery, carrot, garlic cloves, cumin, red pepper flakes, black beans, fresh cilantro, sherry vinegar or lime juice, black pepper, and optional avocado, radishes, or tortilla chips for garnish.
yummly. com has some interesting recipes that include whole-wheat couscous, a Middle Eastern food. Try making Israeli couscous salad with vegan cheese, black pepper, olive oil, lemon, mustard, capers, lemon zest, toasted pecans, blueberries, parsley, and salad greens.
Type 2 diabetes is no longer a condition you must just live with. It need not slowly and inevitably get worse. Now is the time to take control of the disease… and take back your health and your life.

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