Menu
✔ VERY HIGH FIBER
✔FIBER TRÉS ÉLEVÉE EN FIBERS
✔ SOURCE OF IRON AND MANGASIUM
✔SOURCE DE FER ET DE MANGÉSIUM
Chickpeas
Also known as garbanzo beans, chickpeas are a great source of fiber and protein.
Many scientific studies show that beans and legumes, such as chickpeas, and hummus — which is primarily made from chickpeas — may provide a variety of health benefits .
Chickpeas are particularly beneficial for reducing post-meal blood sugar and increasing insulin sensitivity when compared with other high carb foods.
A small study found that eating a low sugar snack with hummus led to a 5% decrease in afternoon blood sugar levels compared with eating granola bars that had a higher sugar content.
Eating hummus was also linked to reduced appetite and decreased snacking on desserts later in the day.
Since chickpeas and other legumes are high in fiber and beneficial plant compounds, eating them may also help improve the composition of gut bacteria.
Research in mice found that eating a chickpea-supplemented diet altered the structure of gut microbiota in a way that favored their health-promoting properties and helped strengthen the gut barrier.
These results suggest that chickpeas may help protect against gut-related diseases. However, research is limited, and we need studies in humans before we can be sure how chickpeas may affect our gut health.
Chickpeas are a great source of fiber, and they’re also low in calories. Eating them may help reduce blood sugar and improve gut health.
Lentils
Lentils are a great source of vegetarian protein and can be a good addition to soups and stews.
Lentils are one of the most iron-rich legumes. Iron is a trace mineral that your body needs to make hemoglobin, a protein in the blood that transfers oxygen.
Adding lentils to meals to boost iron intake may be especially helpful for vegans and vegetarians, since they may be at an increased risk of iron deficiency anemia.
Similarly to chickpeas, lentils can also help reduce blood sugar.
In a study that included 48 healthy adults, replacing half of the carbs from rice or potatoes with carbs from cooked lentils at a meal led to significant decreases in post-meal blood sugars compared with eating rice or potatoes alone.
Another study in more than 3,000 people found that those with the highest intake of lentils and other legumes had the lowest rates of diabetes.
Finally, lentil sprouts may also help heart health by reducing low density lipoprotein (LDL or “bad”) cholesterol and increasing high density lipoprotein (HDL or “good”) cholesterol.
Lentils are a great source of vegetarian protein and iron. Eating them may reduce blood sugar levels compared with some other foods that are high in carbs.
Kidney beans
Kidney beans are one of the most commonly consumed beans and are often eaten with rice. They have a number of health benefits.
Foods that are high in fiber, such as kidney beans, can help slow the absorption of sugar into the blood and therefore reduce blood sugar levels.
Eating kidney beans may also help reduce risk factors for heart disease, such as high blood pressure.
One study in healthy adults found that eating 3/4 cup (133 grams) of red kidney beans led to significantly lower blood pressure 2 hours after consumption compared with the same amount of rice).
Finally, kidney beans are an excellent source of folate. Eating folate-rich foods is especially important for pregnant people, since this water-soluble vitamin is vital for fetal neurological development.
Kidney beans contain high amounts of fiber and may help reduce the rise in blood sugar that happens after a meal. They’re also high in folate, which is an especially important nutrient during pregnancy.