Do you have type 2 diabetes? Make friends with beans to lower your blood sugar levels!

Do you have type 2 diabetes? Make friends with beans to lower your blood sugar levels!

Although pharmaceutical companies and university scientists spend millions of dollars each year on innovative Type 2 diabetes treatments, one old-school food tops them all: the lowly bean.

That's right, a diet high in legumes is a must if you want to reverse diabetes. While beans may not get the press reviews that new type 2 diabetes drugs get, their ability to fight diabetes and help reverse diabetes can rival any drug.

Here's why you should include beans in your daily diet:

Stop blood sugar spikes: Beans contain an incredible amount of soluble fiber…a nutrient that binds to the carbohydrates in your meal. Because the soluble fiber absorbs the carbohydrates you just ate, your body has a harder time absorbing them. This means that your pancreas can easily process the carbohydrates you consume.

Drops of cholesterol:High cholesterol and diabetes are often found together. Luckily, the same soluble fiber that keeps blood sugar levels in check also lowers LDL (bad) cholesterol. When soluble fiber doesn't stick to carbohydrates, it grabs the cholesterol in your gut and blocks its reabsorption by your body. The result? According to a study in the American Journal of Clinical Nutrition, a 25% reduction in bad cholesterol.

Fights appetite:Are you worried that you won't be able to control yourself when faced with the dessert menu? Look no further than a bean-based meal to keep your appetite in check. Research shows that people who eat one cup of beans per day are fuller and more satiated throughout the day.

Lowers the weight:Best of all, beans can help you lose pounds or kilograms. Studies show that people who eat beans while cutting calories, or kilojoules, lose more weight than those who simply eat less.

Antioxidant power: When it comes to antioxidants, “superfoods” like the acai berry seem to get all the attention. That's unfortunate because beans like red beans and black beans actually contain more heart-protecting antioxidants than most fruits.

Eat Beans, Reverse Diabetes:

Many people find it difficult to include beans in their diet. Here are some tips to make the transition from beanless to bean crazy seamless:

Go in the can:While dry beans are dirt cheap, they are fairly easy to care for. Canned beans, on the other hand, are ready to use almost immediately after opening. Be sure to wash them thoroughly to remove any added salt.

Soups:From chili to bean soup, beans are a natural addition to any soup.

Salads:Instead of adding chicken to this salad, add a few handfuls of beans. You'll get the protein you're looking for along with the benefits only beans can provide.

pasta: Beans go great with whole grain or vegetable-based pasta dishes.

You may not be used to eating beans, but if you set the simple goal of eating two handfuls a day, you'll see huge differences in your weight, blood sugar levels, and cholesterol levels.

Inspired by Beverleigh H Piepers