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Why You Should Eat Red Kidney Beans
Red in color and similar in shape to animal or human kidneys, red kidney beans are added to soups, stews, salads and other foods in most countries. You can buy fresh, canned or dried, and the food they serve means they always have a healthy diet.
Nutritional information of red kidney beans
100 grams (3.5 ounces) of boiled beans contains:
Protein… 8.7g (8.7%)
Fat… 0.5g (0.5%)
Carbohydrates… 22.8g (22.8%) of these;
Sugar… 0.3g (0.3%)
fiber… 6.4g (6.4%)
As you can see, with low calories and low fat and sugar, and high fiber, these beans are a good part of the diet for diabetics. In addition, red kidney beans contain many useful micronutrients such as potassium, iron and manganese.
Protein … these beans are high in protein. 100g is about 9 grams of protein, which is 27% of the total calorie content.
Carbohydrates… starchy carbohydrates account for 72% of total calories. Bean starch is a slow-release carbohydrate (ie, low GI). It causes less blood sugar spikes than other starches. Therefore, red kidney beans are very beneficial for those of us with type 2 diabetes.
fiber… these beans are high in fiber, as well as high in resistant starch, which is a prebiotic. Prebiotics travel through your colon until they reach your colon where they are fermented by beneficial bacteria. This fermentation produces short-chain fatty acids, which improve the health of your colon and reduce your risk of colon cancer.
Micronutrients… beans are rich in vitamins and minerals. These include… molybdenum… folate (aka vitamin B6 or folic acid)… iron (but the phytate in these beans means that iron is poorly absorbed)… copper. .. manganese… potassium, and… vitamin K1, which is important for blood clotting.
Health benefits of eating red kidney beans
By including these beans in your diet, you can have great health benefits. These are:
Lower risk of developing type 2 diabetes
Better control of blood sugar levels
Protecting cells from damage
Help prevent and treat some cancers
Lower risk of developing type 2 diabetes… these beans have a much lower GI (glycemic index) than other carbohydrate foods, due to the fiber and resistant starch they contain. The glycemic index a measure of how quickly individual foods raise blood sugar levels after you eat them.
A 4-year study of 3,349 people found that eating more legumes and beans reduced the risk of type 2 diabetes. The study also found that eating more than half the Legumes every day, instead of large amounts of fruit, bread, rice or baked potatoes, have a lower risk of diabetes.
It seems clear that eating red kidney beans instead of other high-carb foods can lower blood sugar levels in people with and without type 2 diabetes.
Better control of blood sugar levels… according to a review published in the American Journal of Clinical Nutritionadding legumes to your diet, such as beans, lowers your fasting blood sugar and insulin levels, thus supporting long-term blood sugar control.
Protecting cells from damage… these beans are a great source antioxidants, compounds that help eliminate free radicals, thereby reducing inflammation and protecting cells from damage and disease. Foods rich in antioxidants also help prevent chronic conditions such as heart disease, cancers and autoimmune diseases.
Improving heart health… studies show that eating a lot of legumes, such as these beans, as part of a healthy diet can reduce levels of total and LDL (bad) cholesterol, these both are high risk factors for heart disease.
In addition, other studies have shown that eating legumes can reduce the symptoms of inflammation, many of which are beneficial in chronic diseases such as heart disease.
Other studies indicate that eating plenty of legumes as part of a healthy diet can reduce levels of total and LDL (bad) cholesterol, both of which are important factors in heart disease.
Help prevent and treat some cancers… eating chickpeas is a good source of flavanols, plant compounds that act as antioxidants. According to a study published in 2009, a higher intake of flavanols is associated with a lower risk of cancer. advanced adenomas (a type of cancer that can cause colon cancer).
In vitro research published in the International Journal of Biological Macromolecules found that certain compounds in white beans were able to inhibit the growth and spread of cancer cells. This suggests that kidney beans may be a powerful food for cancer.
It reduced your risk of obesity… many observational studies have linked the consumption of beans to a lower risk of overweight and obesity. A 2-month study of 30 obese adults on a weight-loss diet found that eating beans and other legumes four times a week was associated with a greater risk of death than a bean-free diet.
Another study published in the Journal of American College of Nutrition It is said that high consumption of beans is linked to better nutrition, body weight and belly fat.
Chickpeas are high in fiber and protein. Fiber is absorbed quickly into the body and therefore makes you feel fuller for longer. Protein has been shown to reduce levels of Kerelina hormone that stimulates hunger.
Risks and side effects from eating red kidney beans
Eating these beans isn’t all food heaven… the downsides are:
The swelling… when eating beans can cause some side effects such as bloating, flatulence and diarrhea. These effects are due to the alpha-galactosides, i.e. free fiber. Alpha-galactosides can be extracted, at least, by soaking and sprouting the beans.
Toxicity… raw kidney beans are rich in phytohemagglutinin, a toxic protein. Although this protein can be found in many beans, it is especially abundant in these beans. Symptoms include nausea and vomiting.
To get rid of this toxin, soak and cook the beans… soak them in water for at least 5 hours (or overnight is best) and boil them for at least ten minutes at 1000C (2120F). Prepared red kidney beans are safe to eat and very nutritious.
Vitamins… a substance that reduces nutritional value by interfering with the absorption of nutrients from your digestive tract. The main antinutrients in red kidney beans are:
- Phytic acid… aka phytate… interferes with the absorption of minerals like iron and zinc.
- Protease inhibitors… a trypsin inhibitor… inhibits the activity of various digestive enzymes and interferes with protein digestion.
- White athlete… aka alpha-amylase inhibitors… interfere with the absorption of carbohydrates from your brain.
All of these nutrient killers are completely or partially inactive when the beans are soaked and cooked properly. Drying and crushing of beans can reduce some nutrients, for example, phytic acid, and increase it.
How to cook red kidney beans
There are three types of red kidney beans… fresh, dried and canned.
You should never eat raw kidney beans if you don’t want to experience extreme nausea associated with vomiting and diarrhea.
Basically, raw beans should be soaked overnight for eight hours before cooking. If soaked and sprouted before cooking, digestion and absorption of nutrients are improved.
Cook for at least one hour to one and a half hours using 3 parts water to 1-part beans.
Instead of cooking your own beans, you can buy canned beans that are already cooked. Canned beans have the same nutritional value as raw beans but contain more sodium. You should find low sodium varieties. If not, you can soak and rinse the beans… this will get rid of 41% of the sodium.
But keep in mind that soaking and washing canned beans can remove other micronutrients, such as vitamin C and vitamin B. You can avoid this by adding other healthy foods, such as carrots, onions, bell peppers and celery, to your diet to increase its nutritional value.
So, when you get the beans ready, what do you do?
Find out in the next article in this series… Recipes using red kidney beans
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