Chickpeas help lower and manage blood sugar, lip-smacking chole chana recipes

Diabetes is taking on epidemic proportions, thanks to a world increasingly glued to desktops and laptops (not to mention cell phones, etc.) that have given us more sedentary lifestyles while ripping us away from the rhythm and daily calorie-burning activities that previous generations underwent in a day’s time.

To find out if we are diabetic, our doctor uses several physiological details including our blood tests. Type 2 diabetes is characterized by a high blood sugar levels caused by problems with insulin production. Patients are unable to make enough insulin or their insulin does not work properly.

When insulin fails to do its part in the mechanism, blood sugar levels can reach dangerous heights and cause irreversible damage to vital organs. Fortunately, certain lifestyle adjustments can help prevent this from happening.

Your eating habits are a major contributor to blood sugar levels:

What you eat and drink plays a big role in this condition. The Baker Heart Research Institute in Melbourne (Australia) carried out a study which it published in The American Journal of Clinical Nutrition. The results were published in a research paper titled: “Effects of Long-Term Consumption and Single Meals of Chickpeas on plasma glucose, insulin, and triacylglycerol levels,” and they point out that there is one food, in particular, that kelp might help keep your blood sugar in check — and that’s Chickpeas.

Course of the study :

Healthy, non-diabetic participants were selected to participate.

The search compared two studies with 19 and 20 participants respectively.

Participants consumed carbohydrates from chickpeas, white bread, or wheat-based foods.

The first study was conducted over three separate days, while the second lasted six weeks.

The researchers found that blood sugar levels were “significantly lower” 30 and 60 minutes after eating the chickpea meal.

However, there were no significant differences in blood sugar levels in the long-term study.

Here is a recipe shared by Diabetes.org.uk on their website.

SPICY ROASTED CHICKPEAS:

Ingredients:

400g canned chickpeas

2 tsp rapeseed oil

half a teaspoon ground cumin

half a teaspoon of chilli powder

Method:

Step 1

Drain and rinse the chickpeas, then pat them dry with paper towels.

2nd step

Preheat the oven to 190°C/gas 5. Oil a large baking sheet with 1 teaspoon of rapeseed oil and place the sheet in the oven for 3 minutes.

Step 3

Spread the chickpeas on the hot baking sheet and cook for 15 minutes, tossing several times to make sure they cook evenly.

Step 4

Remove from the oven, place the chickpeas in a bowl and drizzle with the remaining oil. Mix well. Add cumin and chilli powder. Mix again and invert onto the baking sheet.

Step 5

Bake another 10 to 15 minutes until golden brown and crispy.

Step 6

Serve immediately or eat fresh.

Recipe tips

These can be prepared the day before and stored in an airtight container. If you want to serve them lukewarm, reheat them in a hot oven for two minutes. This snack counts as half a serving of fruits and vegetables.

Like to eat healthy Indian bile duct ki sabzi or Chana Masala? Watch the video below:

Rachel J. Bradford