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Research Update: Legumes and Diabetes
A recent study published in Clinical Nutrition looked at data from the PREDIMED study, which featured over 3,000 subjects with elevated risk for heart disease, but without type 2 diabetes. The study found that after 4 years, participants with the highest intake of legumes had a 35% reduction in risk for diabetes. The study was led by Jordi Salas-Salvadó from Rovira i Virgili University, University Hospital of Sant Joan de Reus, and Institute of Health Carlos III in Spain. Salas-Salvadó explained that substituting legumes, especially lentils, for other high-carbohydrate or high-fiber foods was linked with this reduction, though more research is needed to solidify the results.
In this prospective study, Salas-Salvadó and his team reviewed diet histories of diabetes-free subjects, both at the outset of the study and then annually for four years. Using regression models to estimate hazard ratios and confidence intervals, incidence of type 2 diabetes in the subjects was measured based on dietary intake. Compared to lowest intake of legumes (approximately 1 ½ servings per week), participants with the highest consumption (approximately 3 1/3 servings), had a 35% lower risk of getting type 2 diabetes.
The researchers compared types of legumes consumed and found that lentils in particular were linked with a 33% reduction in diabetes risk. This was observed with just one serving of lentils per week versus less than ½ serving. Chickpea consumption showed a smaller impact on lowering the risk of diabetes, while other dried beans and peas showed no significant link.
The authors suggest that substituting half a serving of legumes daily in place of a half serving of grains or high-protein foods (such as eggs or meat) may aid in reducing the risk for diabetes.
So, here are some simple ways to add more legumes to your eating pattern...
Make lentil soup or chili
Add cooked lentils to casseroles or salad
Add chickpeas to soup or salad
Make your own hummus from chickpeas or lentils
Serve lentils as a side dish in place of rice or potatoes
By Lisa Andrews, MED, RD, LDReference:
Nerea Becerra-Tomás, Andrés Díaz-López, Núria Rosique-Esteban, Emilio Ros, Pilar Buil-Cosiales, Dolores Corella, Ramon Estruch, Montserrat Fitó, Lluís Serra-Majem, Fernando Arós, Rosa Maria Lamuela-Raventós, Miquel Fiol, José Manuel Santos-Lozano, Javier Diez-Espino, Olga Portoles, Jordi Salas-Salvadó Correspondence information about the author Jordi Salas-Salvadó Email the author Jordi Salas-Salvadó. “Legume consumption is inversely associated with type 2 diabetes incidence in adults: a prospective assessment from the PREDIMED study”. Journal of Clinical Nutrition,2017. 03.015
Study Link: http://www.clinicalnutritionjournal.com/article/S0261-5614(17)30106-1/abstract