A new study from the American Journal of Nutrition examined over 64,000 women and found that those who regularly ate pulses could reduce their risk of developing type 2 diabetes by 40%.
In particular they found lentils to be the pulse of choice – a serving at one meal can halve the rise in blood sugar at the next meal.
Pulses include all varieties of peas, beans and lentils and should be eaten 3-4 times a week.
They also have the following benefits:
• High in fibre
• Low in cholesterol and fat
• Release energy slowly
• Good source of protein
Benefits of soya
A recent study has found that not only does a high intake of soya reduce breast cancer but also helps prevent
lumpybreasts which many women find painful.
It also helps increase bone mineral density thus preventing osteoporosis…especially important for post menopausal women.
Include soya daily in the diet from sources such as soya milk, yoghurts, tofu, miso, lentils and chickpeas.
Ideas with soya:
• Add milk to cereal/porridge/sauces/custard
• Top fruit or cereal with yoghurt
• Add pulses to casseroles and soups or use to make hummus or curries.
• Drink miso soup
• Use tofu in stir-fries, home-made ice-cream, pates and spreads
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