Do Pinto Beans Increase Blood Sugar Levels?
Far from increasing blood sugar, pinto beans contain ingredients that have been associated with controlling blood sugar levels. They are heart-healthy and low on the glycemic index (which means their consumption has little impact on blood glucose levels). As such, a diet with a high intake of pinto beans along with other legumes is often recommended for preventing and managing Type 2 diabetes.
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Origin of the Pinto Bean
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Pinto is Spanish for "painted," a word that describes the uncooked pinto bean, which is beige with red splotches. The pinto bean is native to the Americas, and the Aztecs were the first to cultivate it in the 10th century. Today they are eaten all over the world. In the United States and Mexico, they are the main component in the popular dish frijoles (refried beans).
Nutritional Content of Pinto Beans
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Pinto beans are high in soluble fiber and low in fat. Eating pinto beans is a good way to obtain vitamins like thiamin and potassium as well as minerals such as magnesium, iron and copper. Because they are high in protein, pinto beans can be substituted for meat in your diet.
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Benefits of the Pinto Bean
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The fiber content of the pinto bean is good for your heart, decreasing cholesterol and helping to prevent heart disease. The iron in pinto beans can boost your energy, while potassium has been associated with preserving memory.
Effects on Blood Sugar
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Increased fiber intake, especially that of soluble fiber, can prevent your blood sugar from rising after eating and can decrease insulin resistance. Legumes like pinto beans are a source of energy that is even and slow to burn rather than irregular, as is the case with carbohydrates and sugars, which increase blood sugar levels rapidly. Because pinto beans are abundant in soluble fiber, their daily consumption can assist in controlling your blood glucose levels.
Type 2 Diabetes and Pinto Beans
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In 2008, researchers reported in the "American Journal of Clinical Nutrition" that regular consumption of legumes can help prevent Type 2 diabetes. Close to 65,000 women were studied over a five-year period along with their risk for Type 2 diabetes. Researchers found that a diet high in legumes correlated with a 38 percent decrease in the risk for developing diabetes. Along with the observation that diets high in fiber can help manage blood sugar, these type of studies have led diabetic guides such as "What to Eat If You Have Diabetes: A Guide to Adding Nutritional Therapy to Your Treatment Plan," to recommend the consumption of legumes like pinto beans.
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