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Replacing half rice with lentils reduces blood sugar 35 percent

Penelitian - Replacing potatoes or rice with lentils can lower blood glucose levels by more than 20 percent. Scientists at the University of Guelph found lentils can significantly increase the body's response to carbohydrates which substituting half the portion of rice with lentils causes blood glucose to drop by 20 percent and replacing potatoes with lentils causes a 35 percent reduction.

"Pulses are highly nutrient-dense foods that have the potential to reduce chronic illness associated with incorrectly controlled glucose levels," says Alison Duncan of the Department of Human Health and Nutritional Sciences, and Dan Ramdath of Agriculture and Agri-Food Canada.

Penelitian Replacing half rice with lentils reduces blood sugar 35 percent

"Canada has a large production of lentils, but we export most and only 13 percent of Canadians eat it every day. We hope this research will make people more aware of the health benefits of eating pulses," Duncan said.

Reports to the Journal of Nutrition involving 24 healthy adults who were given four dishes were just white rice, half white rice and half a large green lentil, half white rice and half a small green lentil, and half white rice and half split red lentils. The researchers measured the levels of glucose in the blood and repeated the process for potatoes.

Blood glucose drops by the same amount when half of the starch is replaced with each of the three types of lentils. Blood glucose consists of sugars found in the blood during digestion in the upper tract and depends on the starch content of food consumed. Pulses such as lentils slow down digestion and remove sugar from the bloodstream.

"Slow absorption means you do not have glucose surges, having a high level over a period of time can lead to erroneous blood glucose, which is typical of type 2 diabetes. Basically eating lentils can lower that risk," Duncan said.

Journal : Dita Moravek et al. Carbohydrate Replacement of Rice or Potato with Lentils Reduces the Postprandial Glycemic Response in Healthy Adults in an Acute, Randomized, Crossover Trial, The Journal of Nutrition, 11 April 2018, DOI:10.1093/jn/nxy018

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