hey guys this is dr ahmed ergin i am an
endocrinologist and a diabetes educator
so today we are talking about the beans
so i know a lot of you love beans and
there are some noise out there that says
oh don't eat beans it raises your blood
sugar well let's talk about this if
that's correct
okay guys so beans are delicious you
know everybody loves beans not everybody
huh a lot of people do
especially if you have a hispanic
heritage you probably cannot live
without beans right
and i am turkish we love beans too
it's a part of mediterranean diet and is
very healthy now does it spike your
blood sugar yeah well if you eat a lot
of it and anything with a lot of it will
spike your blood sugar but
why beans are actually not a bad food
for diabetes and what are all the health
uh benefits let's talk about that so
the beans are good because it is a great
source of protein and there's no fat in
it pretty much so there's i mean there's
no saturated fat at least in it
so
when you're eating red meat you're
having a lot of saturated fat that comes
with it there are some carcinogenic
factors that comes with red meat
especially the processed red meat versus
with the beans you're getting a lot of
protein you're getting a lot of fiber as
well remember fiber is very important to
slow the digestion and prevent the blood
sugar spike or at least slow the
absorption of carbohydrates and prevents
a rapid spike in your blood sugar now of
course let's talk about the nutrition
effects a little bit 1 3 cup of beans is
typically around 15 grams of carbs so
what i want you to do
go and get a one cup in us measure i
don't know how you guys measure in other
countries that you're watching but i can
only give you an example of u.s
measurement one cup see how much of one
cup is
what is one third of it because if
you're having a whole cup a full cup of
beans you're getting 45 grams of carbs
that pretty much puts you at maximum
limit of carbohydrates for your meal
if you're having beans and no rice
that's acceptable that's that's fair
enough but if you're putting your beans
on top of rice that's going to spike
your blood sugar if you're having bread
with your beans that's going to spike
your blood sugar so you have to be
careful about what you're having your
beans with now in the mediterranean
countries they actually cook beans and
they basically season it with olive oil
and with some spices it goes great
actually next to red meat as well so
instead of having your potato having
some beans next to your meat may be a
great alternative as well now the
glycemic index is not that high it's
good but again glycemic load can be
high if you're eating
like more than one cup of it so what are
the vitamins and minerals that are in
the beans there's a lot of folate
iron
copper
manganese potassium and vitamin k
so again you're getting a lot of
vitamins and minerals a lot of fiber
good amount of protein when you have
beans at a reasonable amount there are a
lot of studies also showing that eating
beans can reduce the risk of colon
cancer now as you know diabetics have
high risk of cancer of pretty much any
cancer so definitely having high fiber
foods in your diet such as beans will
help reduce the risk of colon cancer as
well so what is the downside of the
beans well if you're not used to it you
will have a lot of flatulence and gas
and that may be annoying especially in
the beginning so if you're not a bean
eater and you just get pumped up and you
want to go get some beans today oh well
you may want to
start slowly because those beans can
create even abdominal cramps if you're
not used to it so start with as i said
one third cup of beans and if you want
more later if you're not affected as
much you can definitely have more
up to one cup of beans next to your
maybe healthy meat
so i hope that helps you guys and if it
does remember to give a thumbs up share
comment
and we will see you in the next video
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you