Improve your metabolic health with these 5 powerful plant proteins!
Insulin resistance affects more people than we think, and can be a precursor to type 2 diabetes. Fortunately, insulin sensitivity can be improved by eating a diet rich in plant proteins. These foods are not only nutritious, but also accessible and easy to incorporate into a balanced diet. But which foods should you choose? We tell you more ;).
1. Dried beans
Rich in fiber and protein (6%), dried beans have a low glycemic index, making them an excellent choice for stabilizing blood sugar levels. What's more, they're an excellent source of magnesium, a key mineral for glucose metabolism(National Institutes of Health, 2022). Their regular consumption could reduce the risk of type 2 diabetes thanks to their beneficial action on insulin sensitivity.
2. Lenses
With 6% of protein and 5.5% of fiber, lentils slow down glucose absorption thanks to their unique structure, which partially blocks digestive enzymes' access to starch. They are ideal for stabilizing blood sugar levels and preventing spikes. What's more, their high polyphenol content helps reduce inflammation, a key factor in the development of insulin resistance.
3. Split peas
These legumes contain 6.5% of protein and 6.5% of fiber. Their high content of resistant starch helps reduce the glycemic load of meals and promote better glycemic control (Eat, Move). As well as being an excellent source of protein, split peas provide essential vitamins and minerals, such as iron and zinc, which support energy metabolism.
4. Chickpeas
Offering 6% of protein and 5% of fiber, chickpeas slow the digestion of carbohydrates and help control blood sugar levels by preventing sudden spikes (British Journal of Nutrition, 2021). They are ideal for salads, soups or simmered dishes. What's more, their rich saponin and antioxidant content may have beneficial effects on cardiovascular health and the prevention of metabolic diseases.
5. Edamame
Green soybeans are an excellent source of protein (7%) and fibre (3%). They improve insulin sensitivity and help regulate blood sugar levels. Soy also contains isoflavones, which have been associated with improved carbohydrate metabolism and a reduced risk of type 2 diabetes.
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