Low glycemic index (GI) foods have been shown to improve glycemic control in patients with type 2 diabetes mellitus (DM).1, 2 Legumes, also known as pulses (
dried beans, chick peas, and
lentils), were the first class of foods recognized as having low GI values3 and have been recommended in many national DM guidelines.4 - 6 However,
few studies have assessed the effect of legumes in DM, 7 even
fewer have documented the quantity used to improve glycemic control, and none have reported their effect on cardiovascular risk.8 Not only are legumes good sources of slowly digested starch, but they are also relatively high in fiber and vegetable protein.
Ingredients • 1 cup
dried lentils (green or brown, not red) • 5 cups vegetable stock or water • 1 teaspoon salt • 1/2 cup olive oil This is what recipe says but I put less — just enough to coat the pan) • 2 cups chopped onion • 3 cloves garlic chopped • 1/4 teaspoon cayenne • 2 bay leaves • 1/2 cup raw bulgur • 1/4 cup chopped fresh parsley • 1 fresh tomato (I usually use a
few tomatoes because I LOVE them.)