Best Choices

Appears in

Published 2018

Whole beans, chickpeas, split peas, and fresh peas are exceptional choices, brimming with fiber, plant protein, vitamins, minerals, and phytochemicals. Their consumption is strongly associated with diabetes risk reduction. For preparation information, as well as the many outstanding recipes in this book that contain legumes.
Sprouted mung beans, peas, and lentils are good choices and safe to consume raw. Larger beans need to be cooked after sprouting.
Traditional soy products are very healthful, with organic options being your best bet. Tofu and tempeh are well known as being protective against disease. Tempeh, a fermented product, is relatively high in fiber. Tofu is extremely versatile and provides readily available plant protein.
Hummus is popular and available in many flavors and variations. Commercial varieties can be high in sodium, so always read the labels or make your own.
Bean pasta is a rapidly rising star, with types based on a variety of legumes. The advantages over traditional pasta are extensive, especially for people with diabetes. Bean pasta provides about half the carbohydrate, double the fiber, and triple the protein of regular pasta.

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