Grains and beans have amazing effects on your health. Over the next few weeks I will be sharing some recipes and research to help you prevent and/or manage type2 diabetes.
According to the Canadian Diabetes Association in 2015 3.4 million Canadians had type 2 diabetes. That is 9.3% of the population.
This is a staggering number since the statistics show the increase in cases is rising rapidly. Although this is a manageable disease, it makes more sense to deal with it before it happens.
There are a number of natural ways you can regulate your blood sugar levels. Spirulina works and Bay leaves are an amazing tool in regulating type 2 diabetes. I have blogs on both of these at www.joyborthwick.com.
The best way to regulate and/or prevent type 2 diabetes is through diet. Diets like the Mediterranean Diet have been shown to have incredible health benefits for preventing diabetes and heart disease.
Mediterranean eating means a very little meat and a bit of cheese and bread. Lots of fresh fruit and vegetables. Seafood and grains are part of the plan.
Grains are a staple of this way of eating. Couscous and falafel, barley and rice are just a few of the grains.
Beans are a mainstay of mediterranean eating. Hummus, lentils, chickpeas, cannellinis and black beans. There are more ways to cook delicious pulses than you can imagine. Think Tuscan Bean Soup…yum.
Beans and other pulses are rich in fibre. Fibre slows the breakdown of carbs into sugar. You will feel full faster and have less sugar spikes.
Due to the slowness with which beans break down into sugar in the blood, they assist your body in creating a more controlled insulin level.
Beans are commonly used as a substitute for animal protein. They are also delicious if you cook them correctly.
Dried beans – soak over night, discard the water, rinse thoroughly and then use the beans in your favourite recipes. One note is that even after soaking these beans will take slightly longer to cook.
Canned Beans – Open the can and drain the liquid. (apparently the liquid from chickpeas can be used to make a whip cream substitute. It is called Aquafaba). Make sure you rinse canned beans before cooking with them. Low sodium beans are the best.
My favourite snack is roasted chickpeas. I use canned chickpeas for this because they have a softer texture.
1 large 15 ounce can garbanzo beans (chickpeas)
1 Tbsp olive oil
2 Tbsp Spices
Preheat oven to 400 degrees
Drain and rinse the chickpeas. Dry them on a dish towel. When they are mostly dry toss the chickpeas and oil in a dish.
Line a cookie sheet with parchment paper. Spread chickpeas out to give them as much room as possible.
Bake the chickpeas in the oven for approximately 30 minutes tossing every 10 minutes or so to make sure they are crisp on all sides.
When the peas are golden remove them from the oven and toss with your favourite spices.
Some suggestions are:
Cajun spice mix
Curry spice (garam masala)
Chipotle chilli powder
Onion or garlic powder
Eat them warm from the oven for maximum crunch.
Imagine that, a snack that is healthy as well as delicious.
This blog is not intended to replace the advice of your doctor.