These legumes protect against type II diabetes

The results of a Spanish study (PREDIMED study) have shown that regular consumption of legumes, especially lentils, can reduce the risk of type 2 diabetes. Pulses can be enough once a week to significantly reduce the risk of illness.

The PREDIMED study (Prevención con Dieta Mediterranea) showed, based on the data of 3349 subjects with a high cardiovascular risk but without diabetes at the beginning of the study, that the consumption of legumes significantly reduced the risk of diabetes. Subjects who frequently ate legumes had a lower risk of type 2 diabetes within four years than people who ate less legumes. At 29 grams compared to 13 grams of pulses, the risk decreased by 35%. In particular, lenses appear to have a protective effect in this regard.

Legumes like lentils, chickpeas and co are not only delicious, but also very healthy. (Image: kriangphoto31 / fotolia.com)

If participants ate lentils once a week, their diabetes risk was one-third lower than those who ate less than half a serving a week.

To reduce the risk of disease, the study may already help to replace half a serving of protein or carbohydrate foods such as eggs, bread, rice or potatoes with legumes every day. Legumes are rich in vitamin B and contain a lot of calcium, potassium or magnesium as well as fiber. In addition, they are considered foods with a low glycemic index.