What beans should you eat to reduce cholesterol and blood sugar at the same time?

Controlling cholesterol and blood sugar is crucial to preventing chronic diseases like heart disease and diabetes. Beans are a nutrient-dense food group that can help with both of these health goals.

With high levels of fiber, protein and essential nutrients, beans not only help reduce "bad" LDL cholesterol and stabilize blood sugar, but also help improve overall metabolic health, according to the health website Healthline (USA).

Black beans and green beans contain many nutrients that can simultaneously reduce cholesterol and control blood sugar.

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To reduce cholesterol and control blood sugar, health experts recommend regularly eating the following beans:

Black beans

Black beans are famous for their high soluble fiber content. When entering the intestines, the soluble fiber in black beans will bind to cholesterol and then be excreted.

Black beans also have a low glycemic index, which helps prevent blood sugar spikes after meals. In addition, the antioxidants and phytonutrients in black beans also help improve insulin sensitivity and reduce inflammation.

Kidney beans

Kidney beans are rich in soluble fiber and resistant starch. Both of these nutrients help reduce cholesterol absorption in the gut.

Kidney beans’ low glycemic index and high protein content help stabilize blood sugar levels. Research suggests that regular consumption of kidney beans may also improve heart health and prevent metabolic disease.

Green bean

Green beans are one of the most popular and widely eaten legumes. One of the notable benefits of green beans is that they are rich in flavonoid and phenolic antioxidants. These antioxidants help prevent LDL "bad" cholesterol from causing atherosclerosis.

Lentils

Lentils are a type of bean that is rich in fiber and protein and can be prepared in many different ways. Some studies have shown that eating lentils regularly can significantly reduce total cholesterol and “bad” LDL cholesterol, while also improving insulin sensitivity after eating. Lentils are also rich in polyphenols, an antioxidant compound that protects the heart and reduces inflammation.

Chickpeas

Chickpeas are not as popular as the other legumes, but they are very nutritious. In addition to fiber and protein, chickpeas are also a good source of calcium, iron, magnesium, and potassium. The high fiber content in chickpeas promotes the excretion of bile acids, which can help lower overall cholesterol levels, according to Healthline .

Source: https://thanhnien.vn/an-dau-gi-de-cung-luc-giam-cholesterol-va-duong-huyet-18525042817575353.htm