What kind of beans can I eat to lower both cholesterol and blood sugar at the same time?

To prevent chronic diseases such as heart disease and diabetes, controlling cholesterol and blood sugar is extremely important. Beans are a nutrient-rich food group suitable for both of these health goals.

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

Black beans and mung beans contain many nutrients that can simultaneously lower cholesterol and control blood sugar.

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

Black beans

Black beans are known for their high content of soluble fiber. When they enter the intestines, the soluble fiber in black beans binds to cholesterol, which is then eliminated from the body.

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

Kidney beans

Kidney beans are rich in soluble fiber and resistant starch. Both of these nutrients contribute to reduced cholesterol absorption in the intestines.

The low glycemic index and high protein content of kidney beans help stabilize blood sugar levels. Numerous studies suggest that regularly consuming kidney beans can also improve cardiovascular health and prevent metabolic diseases.

Green bean

Mung beans are one of the most popular and widely consumed types of beans. One of the notable benefits of mung beans is that they are rich in flavonoid and phenolic acid antioxidants. These antioxidants help prevent "bad" LDL cholesterol from causing atherosclerosis.

Lentils

Lentils are a type of legume rich in fiber and protein, and can be prepared in many different ways. Some studies show that eating lentils regularly can significantly reduce overall cholesterol and LDL ("bad") cholesterol, while also improving insulin sensitivity after meals. In addition, lentils are rich in polyphenols, an antioxidant compound that protects the cardiovascular system and reduces inflammation.

Chickpeas

Chickpeas are not as common as other beans, but they are very nutritious. Besides fiber and protein, chickpeas are also a rich source of calcium, iron, magnesium, and potassium. The high fiber content in chickpeas promotes the excretion of bile acids, which helps lower overall cholesterol levels, according to Healthline .

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