Researchers have suggested people with diabetes and high cholesterol should be having a special kind of breakfast – which is becoming more popular on the continent. Research from Harvard University suggests this food can significantly improve the health of people with diabetes.
Not only does it help regulate blood sugar levels, but it also offers additional benefits that could protect the heart and lower cholesterol levels. Experts suggest incorporating it into breakfast as one of the best decisions for those seeking a healthier lifestyle. It has scientifically proven properties which can reduce blood pressure and cholesterol, and key ingredient is gaining prominence as a morning superfood.
Harvard University highlighted legumes, particularly chickpeas, as an essential food for any healthy diet with experts recommend eating them even at breakfast. According to the research chickpeas offer multiple health benefits, including reduction of blood pressure: An analysis of eight clinical trials showed that regular consumption of legumes like chickpeas can lower blood pressure by an average of 2.25 points.
Another study analysing 10 clinical trials that people who regularly consumed legumes managed to reduce their LDL (“bad”) cholesterol by an average of 8 points without medication. Keeping cholesterol levels under control is crucial to prevent cardiovascular complications in people with diabetes.
Including legumes in the diet is also associated with a lower risk of cognitive decline. A study analysing data from over 45,000 participants concluded that legumes can help preserve brain function, an additional benefit for those looking to maintain their overall health long-term.
Chickpeas not only help control blood sugar levels but also contribute to weight loss and waist reduction. These improvements have a direct impact on cardiovascular health, a critical aspect for people with type 2 diabetes.
In terms of incorporating it in breakfast so keeping blood glucose levels stable during the morning one suggestion is to prepare chickpea hummus, which people can pair with whole-grain toast. The science behind the benefits includes the fact that both dried and canned chickpeas have a low glycemic index and low glycemic load, and contain amylose, a resistant starch that digests slowly.
The Harvard experts said these factors help to prevent sudden surges in blood sugar and insulin levels, which can improve overall blood sugar control in people with type 2 diabetes. Chickpeas also contains soluble fibre called raffinose, a type of oligosaccharide that is fermented in the colon by beneficial bacteria. As part of the process when the chickpeas are broken down they produce butyrate which reduces inflammation in the colon – which have a number of health benefits and can even prevent colon cancer.
In terms of cholesterol, chickpeas contain a plant sterol called sitosterol that is structurally similar to cholesterol in the body. It interferes with the body’s absorption of cholesterol and thereby can help to lower blood cholesterol levels. Also the fact that fibre is high mean people feel fuller for longer, meaning it aids weight loss.
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