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Legume grains such as lentils and chickpeas are nutritious options for people with diabetes. They are high in fiber and protein, which can help regulate blood sugar levels. However, portion control is important to avoid blood sugar spikes. This article provides tips for managing portion sizes when including legumes in your diet.
Understanding Portion Sizes
Standard serving sizes for cooked legumes are typically ½ cup. This amount provides essential nutrients without causing significant blood sugar increases. Using measuring cups can help ensure accurate portions.
Tips for Portion Control
- Use measuring tools: Measure servings to avoid overeating.
- Combine with vegetables: Mix legumes with non-starchy vegetables to increase volume and fiber.
- Limit frequency: Consume legumes a few times a week rather than daily.
- Choose whole legumes: Opt for whole, unprocessed legumes over canned or processed versions with added ingredients.
Additional Considerations
Pairing legumes with healthy fats or proteins can further stabilize blood sugar levels. Monitoring blood glucose responses after meals can help determine individual tolerance and adjust portion sizes accordingly.