Legumes are a great source of vegetarian protein. However, many legumes are also too high in carbohydrates for diabetics. Please consult a reliable chart (such as the one below) and choose legumes that are lowest in carbs, such as soybeans. Or use a small amount of beans as a garnish for a salad (such as red kidney beans). In either case, be sure to test and “eat to your meter”!
Two key points:
- Remember that meals high in protein and/or fiber take longer to digest, so you may need to test at 3, 4, 5, or even 6 hours after a meal to get a true picture of when your blood sugar peaks after the meal and when it comes back down to normal fasting levels.
- It’s easy to overeat legumes! A standard diabetic serving size is 1/4 cup (not 1/2 cup as shown in the chart below). Be diligent in practicing portion control!
HOW TO COOK DRIED LEGUMES
Thomas P Moen’s Soy Beans
- Sort one cup beans from rocks, etc.
- Rinse beans.
- We soak the beans in 6-8 cups water with a teaspoon of salt, for at least 8 hours, we prefer 24 hours of soaking.
- Pour off all of soak water.
- We then pressure-cook the beans for eleven minutes (15 lbs pressure). Follow the directions on your pressure cooker for the amount of water you use.
- We add a generous teaspoon of salt.
- Use the beans in any recipe.
- Sometimes we place the cooked beans in our crockpot for some tasty beans at potluck.
“HEALTHIFIED” RE-FRIED “BEANS”
Made from eggplant or zucchini. You can omit the bacon or use a substitute.
Made with sprouted mung beans