It may sound like a fairy tale where people find health behind nine mountains, in the garden and not in the pharmacy as today, but scientists are discovering a completely different truth today.

Type 2 diabetes, the one that develops over the years due to lifestyle, has been spreading like wildfire in the last 40 years. According to the World Health Organization (WHO), the number of adults with diabetes has increased from 108 million in 1980 to over 422 million today. In Europe, around 9% of adults have diabetes, according to the National Institute of Public Health (NIJZ), and many of them are unaware they have it.

Therefore, it is good to know that we can also fight against this silent disease with the food known to our grandmothers - legumes. We are talking about beans, lentils, chickpeas, peas, and broad beans - all of which are cheap, accessible, and a highly underrated weapon against sugar and bad fats in the blood.

Why do legumes work?

Legumes have an interesting characteristic: they release sugar into the blood very slowly. Experts call this a low glycemic index, which means that there are no sudden spikes in blood sugar after a meal. This is crucial in preventing diabetes and also in weight loss.

Additionally, they are full of dietary fiber - those tiny plant components that the body does not digest but travel through the intestines like a natural broom. Fiber helps slow down sugar absorption into the blood, while also nourishing the good bacteria in our gut. Today, we know that the gut microbiome - this "internal garden" composed of around 100 trillion microorganisms - significantly impacts our health. The more diverse this world is, the healthier we are.

One of the most compelling studies, recently published in Singapore, demonstrated what happens when you consume legumes daily. The study involved 127 people, around 62 years old, with elevated blood sugar but not yet diagnosed with diabetes - a condition known as prediabetes, meaning a state just before the disease. They were divided into two groups - one group ate a normal diet with fewer legumes and more meat (chicken), while the other group ate 100 grams of cooked legumes every day - about half a cup.

After 16 weeks, the differences were clear.

What did they find?

The group consuming legumes lowered their long-term blood sugar, known as HbA1c, by 4%, which is significantly more than the 2.5% reduction in the control group. To understand - HbA1c indicates the average blood sugar level over the past three months. The higher this number, the greater the risk of diabetes and complications such as eye, kidney, and nerve damage.

Additionally, the legume group also saw improvements in their cholesterol levels. They reduced both total cholesterol and bad LDL, which is excellent for heart and vascular health. Interestingly, their good HDL cholesterol even increased, helping to cleanse the veins.

Participants who consumed legumes lost an average of 3.2 kilograms, while the control group lost 2.7 kilograms - the difference may not be huge, but it is significant considering it's just a change in one dietary component.

The Gut, Our Second Brain

More interestingly, those who ate legumes experienced changes in their gut flora - the bacteria in their intestines. The number of species proven to lower cholesterol and improve fat metabolism increased. More and more research indicates that certain gut bacteria help the body better regulate blood sugar and increase insulin sensitivity - the hormone needed for sugar to enter cells from the blood. If the body is insensitive to insulin, sugar remains in the blood - and that's the beginning of type 2 diabetes.

Therefore, legumes are not just food - they are also fertilizer for good gut bacteria. What we eat directly influences which bacteria grow in our bodies. The better these bacteria work with us, the better our health.

How many legumes are enough?

According to the Harvard School of Public Health, a handful of beans or lentils a day is enough to see effects. This is approximately 80 to 100 grams of cooked legumes - about one cup. You don't need them for every meal - it is enough to include them several times a week, especially if you replace meat, white pasta, or potatoes with them.

According to the European Association for the Study of Diabetes (EASD) recommendations, the diet for people with prediabetes should include as many whole plant foods as possible, such as legumes, whole grains, seeds, and vegetables. Legumes are a real gem in this - they contain proteins, fiber, B vitamins, iron, magnesium, and even antioxidants that slow cell aging.

Old Recipes, Modern Science

In rural areas, people have always eaten beans for strength. In many places, they were a staple of the diet - eaten for breakfast with onions, in stews for lunch, and even in salads for dinner. Interestingly, where beans are still common today, people tend to live longer.

For example, in the blue zone in Costa Rica, where people often reach the age of 100, legumes are a daily part of the diet. They eat black beans almost every day, along with rice, bananas, and vegetables. Also, in Okinawa, Japan, known for longevity, they often consume fermented soy (tofu, natto) - which is also a type of legume.

Final Thought

If you want to include something in your diet that is cheap, natural, without side effects, and supports your health on multiple fronts - then legumes are the right choice. They not only help with sugar and fats but also improve gut function, aid in weight loss, and boost the immune system.

To start, we recommend swapping a meat dish with legumes at least three times a week. You can add them to soup, salad, make hummus from chickpeas, or lentil stew. The options are endless - and the benefits are invaluable.