Blood sugar control is essential for good health, especially in people with diabetes or insulin resistance. Red beans, also known as kidney beans, are an excellent natural option to stabilize glucose levels due to their high fiber, protein, and antioxidant content. In this article, you will discover an effective recipe with red beans, along with their benefits, properties, precautions, and the best way to consume them.

Red Beans Recipe to Regulate Blood Sugar

Ingredients:

1 cup dried red beans
3 cups water
1 clove garlic, minced
1/2 onion, chopped
1 carrot, sliced
1 teaspoon turmeric
1 teaspoon cumin
1 pinch salt (optional)
1 tablespoon olive oil

Preparation:

– Step 1: Wash the beans well and let them soak for at least 8 hours or overnight.

– Step 2: Drain the beans and place them in a pot with 3 cups of water.

– Step 3: Add the garlic, onion, and carrot.

– Step 4: Cook over medium-high heat until boiling, then reduce heat and simmer for 45-60 minutes or until the beans are tender.

– Step 5: Add the turmeric, cumin, and salt (if you choose to use it), mix well, and cook for 5 more minutes.

– Step 6: Remove from heat and add a tablespoon of olive oil before serving.

Consumption Mode

It is recommended to consume a cup of cooked red beans a day, preferably at lunch or dinner, to take advantage of their blood sugar regulating benefits.

Recommended Duration

You can include this recipe in your diet regularly, at least 3-4 times a week, as part of a balanced diet.

Benefits of Red Beans for Blood Sugar

– Low glycemic index: They help stabilize glucose levels.
– Rich in fiber: They improve the slow absorption of sugar in the bloodstream.
– High in antioxidants: They fight inflammation associated with diabetes.
– They promote satiety: They prevent insulin spikes.
– They improve digestive health: They prevent constipation.
– Source of vegetable proteins: Essential for the body.
– They strengthen the immune system: They help prevent diseases.
– They reduce LDL cholesterol: They promote cardiovascular health.
– They improve insulin sensitivity: They benefit those who have insulin resistance.
– Source of iron: They prevent anemia.
– Rich in potassium: Beneficial for blood pressure.
– They contribute to cell regeneration.
– They promote hormonal balance.
– They contain magnesium: They help nerve function.
– They reduce the risk of metabolic diseases.
– They promote detoxification of the body.

Properties of the Ingredients

– Red beans: Rich in fiber, proteins and antioxidants, ideal for sugar control.
– Garlic: Reduces inflammation and improves circulation.
– Onion: Contains sulfur compounds that help regulate sugar.
– Carrot: Provides beta-carotene and soluble fiber.
– Turmeric: Powerful natural anti-inflammatory.
– Cumin: Improves digestion and stabilizes glucose levels
– Olive oil: Rich in healthy fats and antioxidants.

Precautions

If you have digestive problems such as irritable bowel syndrome, moderate its consumption.

People with kidney failure should limit their intake due to its potassium content.

If you are undergoing treatment for diabetes, consult a specialist before incorporating this recipe regularly.