Inexpensive legume product effectively lowers blood sugar levels

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Scientists have concluded that replacing potatoes and rice with lentils can reduce blood sugar levels by 35%.

A new study shows that an inexpensive legume product – lentils – can withstand sharp spikes in blood sugar.

According to the abstract of the study conducted by scientists at the University of Guelph, “replacing potatoes with lentils can help reduce blood sugar levels by 35 percent.”

Researchers state that legumes are an extremely nutrient-rich food, and their consumption reduces the likelihood of chronic diseases associated with improper regulation of glucose levels.

In their opinion, replacing half of a serving of starchy side dishes with lentils can significantly improve the body's response to carbohydrates, which are quickly broken down into glucose and cause an increase in blood sugar levels.

The scientists announced their findings in a publication in the Journal of Nutrition. According to them, legumes, such as lentils, can slow down digestion and at the same time slow down the release of sugars contained in starches into the bloodstream – this reduces blood glucose levels.

In the researchers' experiment, people replaced part of their side dish of rice or potatoes with lentils. Scientists recommend doing this to others, especially those who are prone to prediabetes or type 2 diabetes.

“Legumes contain components that inhibit enzymes involved in glucose absorption, and the fiber they contain can stimulate the production of short-chain fatty acids, which also help reduce blood glucose levels,” said the head of the study, Professor Alison Duncan.