With diabetes rates climbing in the UK, pressure is mounting on the public to maintain a healthy diet. A leading nutritionist has explained why beans could be the secret weapon in managing blood sugar levels.
Registered holistic nutritionist Roslyn Kent, from Vancouver, BC, believes the legumes are "wildly underrated" in their health benefits.
“Increasing your protein is not the best way to balance your blood sugar. We need to focus on fibre," Roslyn explained in a clip.
"Let me set the record straight, when blood sugar tanks, cortisol increases to bring glucose back into the blood to balance things out."
High blood sugar can cause health complications
GETTYThe nutritionist specialises in understanding the relationship between diet, stress and blood sugar regulation.
She highlighted how fibre-rich foods like beans play a crucial role in maintaining steady glucose levels.
In 2022, researchers at UCLA observed a significant drop in insulin resistance in mice consuming black beans.
Additional research published in 2023, published in Nutrients also highlighted the benefits of beans for glycemic control.
“Sure, protein consumption is a consideration but research supports more important things we should be looking at; increasing fibre," said Roslyn.
“Not only is fibre better at triggering satiety signals and leptin (a hormone that tells your brain you’re full), but it also reduces the rate at which glucose enters the blood. In other words, it’s king when it comes to keeping blood sugar balanced and cortisol in check."
The expert also emphasised the importance of managing stress for better blood sugar levels.
“I almost always see dysregulated blood sugar in the same clients who are chronically stressed," she told viewers. “Chronic stress and the release of stress hormones can also disrupt blood sugar. It’s a two-way street.
“When your nervous system is out of balance, stool formation goes wonky, the intestines spasm and cramp, the colon constricts, stomach emptying is delayed, mechanical digestion and extraction of fibre are compromised, negative changes in gut microbes occur."
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Fibre is good at triggering satiety signals and leptin
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This causes motility to slow down to balance blood sugar, the expert explained.
“I recommend going slow with beans especially if you’re backed up. You can soak and cook them from scratch to greatly reduce gas-forming compounds and make them easier to digest," said Roslyn.
“Start with 1/4 cup and work your way up. But also consider that you want to work on your motility agent strategy to get things moving.
“I eat black beans, chickpeas, peas, lentils, green beans, edamame, tofu and white beans on the regular.”
