Legumes for Diabetes Health

The results of the Shanghai Women’s Health Study conducted by Vanderbilt University Medical Center and published in the January 2008 American Journal of Clinical Nutrition, were that consumption of legumes ( peanuts, soybeans, and other legumes) reduced the risk of diabetes by over 40 percent.

Those who consumed more soy beans had the greatest reduction in risk–up to 47 percent.

What is a legume?

High in protein, iron and B vitamins legumes or Leguminosae, have seed pods that, when ripe, split along both sides.

Types of legumes:

• lentils
• peas
• soybeans
• peanuts
• beans

And oh those wonderful beans, pinto, lima, kidney, butter, garbanzo, string beans, snap beans, green and yellow wax beans!

While high in starch beans can be incorporated into your diabetic meal plan.

Try tossing some into your salad or an omelet. Need inspiration? Here are a few legume recipes to get you started.

Judith’s Diabetes Cyber Kitchen

Tuscan White Beans With Sage

1 cup cannellini beans, cleaned, soaked and cooked (cannellini beans are white Italian kidney beans)
2 T olive oil
2 large garlic cloves, minced
3 plum tomatoes, chopped
3 T fresh sage leaves, chopped
3 T chopped fresh parsley
salt and freshly ground black pepper to taste

1. Heat oil in large saucepan and sauté garlic for 1 minute. Add remaining ingredients and simmer, on low heat, for 15 minutes.
*Sprinkle with extra parsley and serve as a nice accompaniment to grilled meat, game or poultry, add a salad, and call it supper.

Nutrition Information
Serving Size: ½ cup
Calories: 60
Carbs: 11 grams
Fat: 1 grams
Protein: 4 grams
Fiber: 5 grams

Check out this blog” Recipes that Have Saved This Diabetics’ Life” for an awesome black soybean chili soup recipe!! I can’t wait for some crisp weather to make this.

Diabetes Food Smart suggests tossing canned pinto beans (or your favorite bean), pasta, rice or barley, with your favorite meat and raw or leftover cooked vegetables. Top with your favorite low-calorie salad dressing.

Diabetes Food Smart is an e-newsletter from the American Diabetes Association in partnership with food lifestyle company FoodFit. You can sign up for smart tips, tools and recipes for healthy, delicious food here.

There is an great Basic Bean Burrito recipe at FoodFit.com that serves 6. Perfect for a family dinner!

Finally for your sweet tooth , how about beans for dessert?

Chocolate Brownies from SoyFoods.com

1 can (15 oz.) black soybeans
4 oz. unsweetened chocolate
1 Tbs margarine
2 eggs
2 egg whites
2 cups sugar
3 Tbs all-purpose flour
1 Tbs instant espresso coffee powder or instant coffee granules
1/2 cup chopped walnuts

• Preheat oven to 350°F .
• Spray a 9″x13″ pan with vegetable cooking spray.
• Place the black soybeans in a colander and rinse thoroughly under running water. Set aside and drain well.
• Place chocolate and margarine in a small bowl and microwave for 1 to 1 1/2 minutes until smooth. Stir every 30 seconds.
• In a food processor or blender, combine the black soybeans and 1 egg.
• Blend until smooth.
  
• In a large bowl, combine the bean purée, sugar, flour, espresso powder, and remaining egg and two egg whites.
• Beat well with electric mixer until well combined.
• Mix in the melted chocolate.
• Pour the mixture into prepared pan. Sprinkle walnuts on top of brownie batter.
• Bake for 30 to 35 minutes until the brownie pulls away from the sides of the pan and a toothpick inserted near the center comes out nearly clean. Cool completely in pan before cutting into bars.

Yield: 24 brownies. Per brownie: 133 calories, 5 g fat (1 g sat fat), 18 mg cholesterol, 37 mg sodium, 21 g carbohydrate, 3 g protein (1 g soy protein), 1 g dietary fiber.