Carbohydrates that improve insulin sensitivity

All carbohydrates are not the same. Making a few changes will make a big difference. When normal participants in this study ate 50 g of either 8 varieties of dried legumes (beans, lentils) or 24 common foods drawn from grains, cereals and pasta, breakfast cereals, biscuits and tuberous vegetables, this is what happened (Jenkins DJ, et al. 1980). The participants who ate the beans had at least an average of 45% lower rise in blood glucose than those who ate the other foods. This is not the only thing that you can expect. Half a cup of pinto beans a day for 8 weeks significantly reduced triglycerides and LDL cholesterol in study participants when compared to eating black-eyed peas or carrots (Winham DM, et al. 2007). This is what you should do to reduce your blood glucose and improve your glucose insulin metabolism and improve markers for heart disease. Every time you would eat grains, instead eat beans or lentils. This is not difficult, it is a way to do this which makes it simple. Next time I will explain how you also can use three ingredients to significantly lower you blood glucose.

Learn to Eat:

Recommendations that work. This is not a regular diet program.

Jenkins DJ, Wolever TM, Taylor RH, Barker HM, Fielden H. Exceptionally low blood glucose response to dried beans: comparison with other carbohydrate foods. Br Med J. 1980 Aug 30;281(6240):578-80.

Winham DM, Hutchins AM, Johnston CS. Pinto bean consumption reduces biomarkers for heart disease risk. J Am Coll Nutr. 2007 Jun;26(3):243-9.