This Superfood May Help Prevent Diabetes

According to a four-year study, consuming legumes (e.g., beans, lentils and peas) may help you prevent diabetes. The study tracked the health of over 3,300 patients who were at-risk of developing Type 2 diabetes, and found that those who consumed the most legumes were 35% less likely to develop diabetes.

The weekly legume serving average varied between 3.35 servings and less than half a serving. The study found that those who ate just one serving per week were 33% less likely to develop Type 2 diabetes than those who consumed less than one serving per week.

In addition to helping prevent Type 2 diabetes, legumes can help protect heart and brain health, promote a healthy weight and reduce the risk of cancer. For more information, contact your doctor.

Nutritional Information (per serving)

Total Calories 390
Total Fat 14 g
Protein 49 g
Carbohydrates 16 g
Dietary Fiber 5 g
Saturated Fat 4 g
Sodium 460 mg
Total Sugars 2 g

Source: USDA

Mexican Chicken Soup


  • 3 pounds chicken pieces (skin removed)
  • 2 cups tomatoes (chopped)
  • 1 clove garlic (minced)
  • ½ cup onion (chopped)
  • ¼ cup mild canned chilies (diced)
  • 2 cups canned pinto or garbanzo beans (drained)


  1. Place chicken pieces in a large saucepan and add enough water to cover.
  2. Cook until tender, about 25 minutes.
  3. Remove chicken pieces from the broth.
  4. Add tomatoes, garlic, onion and chilies.
  5. Remove chicken meat from the bones and return meat to broth.
  6. Add beans, and salt and pepper to taste. Simmer for about 15 minutes.

For more information and helpful links, please download our January 2020 Live Well, Work Well Newsletter.

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This article is intended for informational purposes only and is not intended to be exhaustive, nor should any discussion or opinions be construed as professional advice. Readers should contact a health professional for appropriate advice.