The evaluations of a Spanish study (PREDIMED study) have shown that regular consumption of legumes, especially lentils, can reduce the risk of type 2 diabetes. Legumes once a week can be enough to significantly reduce the risk of illness.
The PREDIMED study (Prevención con Dieta Mediterranea) was able to show, based on the data from 3349 subjects with a high cardiovascular risk but without diabetes, that the consumption of legumes could significantly reduce the risk of diabetes. Subjects who ate legumes frequently had a lower risk of type 2 diabetes than people who ate less legumes within four years. With an intake of 29 grams compared to 13 grams of legumes, the risk decreased by 35%. Lenses in particular seem to have a protective effect in this regard.
If participants ate lentils once a week, their risk of diabetes was one third lower than those who ate less than half a serving a week.
According to the study, to reduce the risk of illness, it could already help to exchange half a portion of protein-rich or carbohydrate-rich foods such as eggs, bread, rice or potatoes for legumes every day. Legumes are rich in vitamin B and contain a lot of calcium, potassium or magnesium and fiber. They are also considered foods with a low glycemic index.