Legumes May Lower Your Risk for Diabetes:
New Study Reveals
By Tracy Roland

According to a January 2008 article in the American Journal of Clinical Nutrition, there are over 20 million people with diabetes in the U.S., equal to seven percent of the population. A recent study by researchers at Vanderbilt University Medical Center and the Shanghai Cancer Institute, suggests that an increased intake of legumes like peanuts and soybeans could reduce the risk of developing Type-2 diabetes by over 40 percent. This is great news for people who have Type-2 diabetes or are in danger of developing it as legumes are a simple and delicious addition to any diet.

A vegetarian diet has long been noted as being beneficial to diabetics.  Legumes such as beans, lentils, soy products, peanuts, etc., are an integral part of a balanced vegetarian diet. Legumes are an excellent substitution to meat because they are high in protein and iron and are very filling.  In addition to lowering a person’s risk of diabetes, a diet of vegetable proteins may reduce the risk of many other diseases such as heart disease, stroke, and cancer.  Legumes can also help facilitate weight loss because they are high in fiber and low in saturated fat with zero cholesterol! 

Below is a tasty recipe to help you begin incorporating more legumes into your diet.

3-Bean Vegetarian Chili
Serves 6

INGREDIENTS:

3-4 tablespoons water for sautéing
3 bell peppers (one orange, one red and one yellow), seeded and cut into ½ in. squares
1 yellow onion, coarsely chopped
2-3 cloves garlic, finely chopped
¼ teaspoon cayenne pepper
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon dried oregano
2 tablespoons chili powder

3 medium tomatoes, peeled and chopped (or one 16-ounce can diced tomatoes)
1 can corn, drained (or 1-1/2 cups frozen corn, thawed)
1 can each of kidney beans, black beans, pinto beans, drained and rinsed
Water or tomato juice as needed

Salt and freshly ground pepper, to taste
½ cup chopped fresh cilantro leaves or fresh parsley (optional)

DIRECTIONS:

1. Heat up the few tablespoons of water in a heavy 4-quart saucepan over medium heat. (This is to replace the oil that is often used for sautéing.)

2. Add the bell peppers, onion, garlic, cayenne, coriander, cumin, oregano, and chili powder and cook, stirring for 5 minutes.

3. Stir in the tomatoes, the canned corn, and all the beans, and bring to a boil. Add a little water as needed.

4. Lower the heat and simmer for 30 minutes, adding water or tomato juice as needed if too much liquid evaporates. Season with salt and black pepper, and stir in the cilantro or parsley. Serve in shallow bowls.

Recipe found at http://www.chooseveg.com/three-bean-chili.asp

Sources:

http://www.foodnavigator-usa.com/news/ng.asp?n=82382-legumes-soy-diabetes
http://www.ajcn.org/cgi/content/abstract/78/3/610S

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