Eat for Better Health…….Know Beans about Diabetes!!

As a nutrition minor in college , I got to take a number of courses that deepened my understanding of the science of nutrition and how to empower others as they understood its value. One of my favorite courses was Diet Therapy. In that class, I learned how “therapeutic” dietary prescriptions/choices could be for a variety of health conditions.

One health condition that intrigued me was Type 2 Diabetes. The guy I was dating at the time was pre-med and came from a family of diabetics so we had a lot to talk about as we were both learning so much and could see how it could be applied in patient care. Controlling carbs was the theme of the day. Diabetics were instructed to measure and manage the amount of carbohydrates they consumed so that they could control their blood sugars. When I joined the Georgia Extension Service as a County Agent, I was able to support diabetics in my community with this information.

In the years that have elapsed since then, soooooo much more information has emerged. And, if you or someone you know is diabetic, you might wanna pay attention to this.

Part of the reason we focused on carbohydrate control is because they are digested more quickly than fats and proteins and the glucose rapidly hits the blood stream. When too much glucose is in the blood stream and not in the cell, it’s not good for our health. Controlling how much carbs you consumed seemed to help keep your glucose levels in the safe zone. So, people went around counting the carbohydrate content of the foods they ate and ate freely of foods that were higher in fat and protein, (treating the symptoms)
Today, we have discovered that the real reason the glucose from carbs sits in the blood stream instead of going into the cell is that the cell wall (and blood vessels) is BLOCKED and LOCKED by fat, resisting the insulin. So, when you eat a meal that is metabolized to glucose and your pancreas is signaled to release insulin, it shows up ready to open the lock on the cell and it can’t do it. Unblocking the fat on the cell enables the insulin to unlock the cell and move the blood glucose into the cell. And, guess what?!?! Your blood sugars go down and normalize. (treating the cause)
In the field of Lifestyle Medicine,, ,physicians, dietitians, health educators and most importantly diabetics are finding that diets high in Plant Powered Foods, especially beans, help not only to manage diabetes, but REVERSE it. Plant Powered foods which are sources of protein, fat and carbohydrates are also rich in FIBER. When high fiber foods (complex carbohydrates) are digested, the fiber takes longer to digest and slowly releases the glucose into the bloodstream. If your diet is plant powered, the cell wall is NOT BLOCKED so, insulin is able to move glucose into your cell, where it is needed. (reversing the disease)
In addition, regular exercise helps to move glucose into the cells. And, getting good sleep at night (in bed by 9:30 p.m.) helps to stabilize blood glucose which the body works on at night. Of course, if you’re making healthier choices and blood glucose levels are improving, you also reduce your risk for the complications of diabetes……erectile dysfunction, neuropathy, kidney failure, diabetic retinopathy and increased risk of heart attack and/or stroke. (reducing complications)

**Women should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day. (Mayo Clinic) Amounts shown above can be found in 1/3 - 1/2 cup of beans.**

When we lived in Atlanta, I had the privilege of working with the Office of Minority Health and Morehouse School of Medicine on a Healthy Living Initiative I created for people who were diabetic or at risk for diabetes - overweight, inactive, prediabetic, African-American, family history. We enrolled them in our outpatient LIfestyle for Better Health Program and taught them at local churches and via radio and TV. Those who embraced the principles taught in the outpatient program saw a drop in their blood sugars overnight. Many were able to reverse their diabetes and have their physicians take them off their medications. Today, we are seeing the same thing in our clinic in Huntsville as our patients are reversing their diabetes and its complications.

Key to their successes is an embrace of a plant powered lifestyle. And, including beans of all types are an inexpensive and powerful way to help make it happen. This week I am sharing a couple of my favorite bean recipes for you to try. They’re delish. I promise they will make a difference in your life. If you’re concerned about gas, soak the beans first before cooking and drain off the water, drink plenty of water yourself - added ginger helps too and get to moving!! As your body adjusts to bean consumption, your intestines will reduce the production of gas……this too shall pass!! You can find a few more of my recipes in the book Healthy At Last by Eric Adams, Mayor of NYC, where he shares how he reversed his diabetes.

Okay, here you go.

Lentil Kale Soup

1 pound dry brown lentils, sorted and rinsed

1 large carrot, diced

1 medium onion, chopped

1 medium potato diced

1 small bunch kale, cut into strips or small pieces

3 cloves garlic, chopped

1 stalk celery, chopped

1 teaspoon cumin, or more to taste

1 tablespoon dried basil

1 bay leaf

Water

McKay’s NO MSG Chicken Style Seasoning or Vegetable Bouillon to taste

Pepper LIke Seasoning to taste

Optional salt to taste

Optional olive oil

In a large pot place beans, vegetables and herbs. Add enough water till about 2 inches above the beans. Bring to a boil. Reduce heat and simmer until beans are tender about 45 minutes to an hour. Add McKay’s, Pepper Like Seasoning and optional salt and olive oil to taste.

OPTION: Add veggie Tofurky Sausage slices.

Texas Caviar

1 can or 2 cups black beans, drained

1 can or 2 cups pinto beans, drained

1 can or 2 cups black-eyed peas, drained

1 can or 2 cups corn, drained (yellow or white)

2 cans or 4 cups diced tomato OR 4 cups vinegar-free salsa

1 bunch green onions, chopped

1 bunch cilantro, chopped

1-2 red onions, chopped

1 each, red, yellow, green bell pepper, diced

2 small or 1 large can mild, diced green chilies

2-4 cups Italian salad dressing*

garlic powder, cumin, salt, Pepper-like seasoning, to taste

Combine ingredients in a large bowl. Adjust seasonings to taste as desired. Chill and serve with tortilla chips.

*Italian Salad Dressing - 1 package Good Seasons Italian Salad Dressing Mix, 1/4 cup lemon juice, 3/4 cup water, 1/2 cup oil. Mix all ingredients well.

Black Eyed Pea Stew

1 pound dried black-eye peas

1 bay leaf

1-1 1/2 teaspoons onion powder

1/2 teaspoon garlic powder

1/2 - 1 tablespoon BAKON Seasoning

McKay’s Chicken Style Seasoning to taste

1 tablespoon olive oil

Veggie Baco Bits

Wash and sort black-eyed peas. Place in crock pot and cover with water about 1-2 inches above top of beans. Add bay leaf, onion powder, garlic powder and BAKON. Stir, cover and cook on low overnight or high for 4 hours. When tender, add McKay’s, olive oil and baco bits to taste. Let simmer a little longer. Serve with cornbread. Serves 8-10

Eat More Beans!! Beat Insulin Resistance!! Reverse Your Diabetes!!! Happy Wellness Wednesday!!

I’m Still Shoutin’ Ova Here!!

Donna

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