The Magical Fruit

Beans beans the magical fruit

The more you eat, the more you'll ----.

So eat some beans at every meal,

The more you eat, the better you'll feel!

A recent review suggests that eating benas can have a significant impact on your fasting glucose levels, insulin levels and on A1C level (a measure of blood sugar control over time.)

The review, published in Diabetologia, reviewed 41 studies that looked at the effects on blood sugar levels of specific types of legumes, including garbanzo, black, pinto, white and kidney beans.

The analysis showed that eating about a half-cup of beans a day lowers blood sugar measurements. Beans lowered A1C measurements by an average of 0.5 percent (about half the effect that's often achieved by standard diabetes drugs such as metformin.)

The review helps confirm reserach showing that soluble fiber can help improve blood sugar levels. Beans are a great source of soluble fiber, as are oats, barley, and many fruits and vegetables. Fiber supplements containing psyllium also are a good source.

Source - Mayo Clinic Health Letter Vol 28 # 3, March, 2010.