Lentils, chickpeas and other legumes should be included in a balanced diet, according to results of a study published in the medical journal Clinical Nutrition. Consumed regularly, they would be effective in reducing the risk of Type 2 diabetes.
Researchers from Rovira i Virgili University (Tarragona, Spain) analyzed medical data from 3,349 participants at high risk for cardiovascular disease, but without type 2 diabetes.
After 4 years of follow-up, the results revealed that, compared to individuals who ate little (12.73 grams per day, approximately equivalent to 1.5 servings per week) of legumes (lentils, chickpeas, beans and peas, either 60 grams), people who consumed it regularly (28.75 grams / day, equivalent to 3.35 servings per week) had a 35% lower risk of developing type 2 diabetes.
Lentils, the most effective in the fight against diabetes
Among the different subtypes of legumes, lenses climbed to the top of the podium. They were associated with a lower risk of Type 2 diabetes when they were regularly present on the participants’ plates.
Researchers have also observed the effectiveness of replacing other foods rich in protein and carbohydrates with legumes. Indeed, swapping half a daily serving of foods rich in protein or carbohydrates (eggs, bread, rice and potatoes) for half a daily serving of legumes is also associated with a reduced risk of diabetes.
“This study reminds us of the importance of consuming legumes to prevent chronic diseases such as diabetes, but new research must be carried out in other populations to confirm these results”, conclude the authors of the study.
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