4 best ways to eat green beans for diabetics

For people with diabetes, controlling blood sugar levels after meals is extremely important. Green beans with healthy nutritional ingredients will help improve the ability to control blood sugar after meals.

Green beans have long been considered a healthy food thanks to their rich content of vegetable protein, soluble fiber and antioxidants. Many research evidences show that green bean extract helps significantly reduce blood glucose levels and improve insulin sensitivity, according to the health website Medical News Today (UK).

The price contains many compounds that have the effect of regulating blood sugar.

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To optimize the benefits of green beans, people with diabetes should eat them in the following ways:

Eat whole green beans

Whole, unshelled mung beans have a much lower glycemic index (GI) than split or pureed mung beans. Specifically, whole mung beans have a GI of about 31-38, while the pureed form can increase it to 50-60. The reason is that the outer shell is rich in soluble fiber, which helps slow the absorption of glucose into the blood.

Therefore, the best way is to eat mung beans by boiling or steaming, beans without added sugar or coconut milk. Avoid dishes such as mung bean dessert, mung bean cake or canned mung bean milk because they often contain refined sugar.

Price

Mung bean seeds, when incubated and allowed to sprout, will form bean sprouts. Bean sprouts contain many compounds that help regulate blood sugar. Research published in the Journal of Agricultural and Food Chemistry found that the sprouting process increases the content of antioxidants such as flavonoids, polyphenols, and phenolic acids. These compounds help inhibit the enzyme α-glucosidase, thereby slowing down starch absorption.

One thing to keep in mind when eating bean sprouts is not to overcook them. High temperatures destroy some of the antioxidant compounds in bean sprouts. Fresh bean sprouts are rich in vitamin C, which helps reduce oxidative stress, which is a factor that contributes to damage to pancreatic β cells in people with diabetes.

Eat green beans with dishes rich in good fats

Although green beans contain plant protein, eating them alone, such as green bean porridge, can cause a slight increase in blood sugar due to the lack of fat and protein. The American Diabetes Association recommends that when eating foods rich in complex carbohydrates, including green beans, they should be combined with protein and good fats. This combination helps slow down the absorption of glucose, maintaining a feeling of fullness for longer.

Specifically, people can combine green beans with salmon, chicken breast or boiled eggs in the main meal. When cooking green bean porridge, you should add chia seeds or flax seeds to supplement omega-3 fats and fiber.

Prefer boiled or steamed green beans

Cooking methods directly affect the glycemic index and nutritional value of foods. Boiled or steamed mung beans retain 25-30% more antioxidants than ground and fried mung beans. Not only that, frying or stir-frying in a lot of oil can increase calories and reduce polyphenol content. Mung beans only need to be boiled in boiling water for about 20-25 minutes to cook, according to Medical News Today .

Source: https://thanhnien.vn/4-cach-an-dau-xanh-tot-nhat-cho-nguoi-tieu-duong-185251008132230613.htm