I haven’t found much scientific literature supporting a role for or against legumes in diabetics, in terms of health anyway. Legumes are a good source of fiber, which helps prevent constipation. Some sources say higher fiber diets help control blood sugar levels. Legumes are also a good source of energy (calories) since they are starchy. That starch, of course, tends to raise blood sugar levels, which could be detrimental.

After being on a low GI diet for all of my (apparently) pre-diabetic years, I’m now trying to lower my overall carb intake and legumes are a challenge in that regard as they are so carbohydrate dense.

Aside from the nutritional value of legumes their carb figures are hard to accommodate if I want to keep within the 100-130 grams of carbohydrate a day range. This spectrum is really working well for me.

I work the bread question by making my own sourdough bread(on white flour –as the Mediterraneans do) which doesn’t skewer my blood sugar levels. But with the pulses, despite my other trade offs, I think I may be overly exclusionist.

I’m thinking I can explore a legumous path maybe in tandem with Greek Yogurt — or utilize the power of acids, such as the lemons in a traditional hoummos mix. But no matter how I serve it, I’m still got the same number of carbs inside me.

But then as I proceed down my chosen route — as my weight continues to fall and my blood sugars stabilize (and fall?) further — maybe then I can take up with the beans?

The fiber skeptics would say that association is no proof that fiber is helpful in preventing heart disease. They are right, of course.

Reasonable proof would be to take 20,000 people, randomize them to either a high or low-fiber diet keeping all other things equal, and follow health outcomes for 20 years. A purist would use purified fiber supplement. We could argue about which kind and source of fiber.

Or we could use specified amounts and types of fruits or vegetables (or a combination) as our fibers source, but then you’ve introduced mutliple variables.

But how do you MAKE someone stay with their assigned eating plan for 20 years? You can’t.

That’s why these observational/epidemiologic studes are sometimes the best we can do.

BTW, I agree that long-term health benefits of fruit and veggie intake are related to more than just fiber.

-Steve

This study would seem to suggest that it’s not just the fiber.
http://tinyurl.com/y99rzfb

Olive oil, other fats, and proteins – among other meal components – would tend to inhibit the rise in blood sugar after eating a carbohydrate of known GI, effectively lowering the GI. On the other hand, there are probably some foods that raise the GI of another food.

Steve
Australia