9. Beans And Lentils
Beans and lentils are rich in several nutrients, such as magnesium, fiber, and protein, all of which can help lower blood sugar. They're particularly high in soluble fiber and resistant starch, which help slow digestion and may improve blood sugar response after meals.
For example, a study in 12 women demonstrated that adding black beans or chickpeas to a rice meal significantly reduced post-meal blood sugar levels, compared with eating rice alone. Besides, many other studies have shown that eating beans and lentils can not only benefit blood sugar regulation but also possibly help protect against the development of diabetes.
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