IMPORTANCE OF INEXPENSIVE HIGH FIBER DIET CHICK PEA OR KABULI CHANA USE IN DIABETES

Nowadays, a busy and stressful life style may become the mediator of many ailments. Out of them, hyperglycemia or diabetes is emerging out as a disease which affects quality of life of patients. Life style modification and incorporation of high fiber in diet is supposed to be as main parameter for management and better control of disease. Type 2 diabetes or hyperglycemia can be reverse or manage easily with life style and dietary modifications may be with medications or without medications. First, I will discuss briefly about hyperglycemia and diabetes and the existence of difference between these two conditions.

WHAT IS HYPERGLYCEMIA?
Hyperglycemia can be define as high sugar or glucose level in blood or in simple words it is called as high blood sugar. Hyperglycemia may be a temporary condition secondary to any illness or health condition.

DIABETES
In diabetes, there is persistent hyperglycemia may be due to insulin insufficiency or due to lack of insulin secretion. It is a chronic disease which may be classify as,

TYPE 1 DIABETES
Pancreatic beta cell dysfunction results in no or very little insulin production may be due to autoimmune disorder or due to genetic or environmental factors.

TYPE 2 DIABETES MELLITUS
In type 2 diabetes mellitus, body cells (peripheral organs) show resistance to insulin or in simple words body is unable to utilize glucose efficiently due to resistance to glucose hormone (insulin).

REASON FOR INSULIN RESISTANCE
The following factors are responsible for insulin resistance,
1. Inactive or sedentary life style (mostly sitting or lying)
2. Stress and depression
3. Smoking
4. Fatty liver or obesity
5. Unhealthy diet
6. Paralysis

CONSEQUENCES OF DIABETES OR PERSISTENT HYPERGLYCEMIA
Persistent hyperglycemia or diabetes for prolong period of time may result into following consequences.
1. Cardiovascular risk
2. Cancer
3. Kidney damage (diabetic nephropathy)
4. Diabetic neuropathy
5. Diabetic retinopathy
6. Foot ulcer
7. Dementia

COST EFFECTIVE DIETARY MANAGEMENT FOR DIABETES
In dietary modifications, HIGH FIBER DIET which includes vegetables, fruits, seeds, fruits, legumes and whole grains are of great importance. Among them, inexpensive CHICK PEA INTAKE is very much effective to manage hyperglycemia. Let’s discuss two case history of different patients,

HISTORY OF FIRST PATIENT
It is my personnel observation that one of my close relatives has BLOOD SUGAR LEVEL around 300mg/dl. With the intake of boiled chick pea only with regular lunch for at least 15 days, there was a remarkable decline in BLOOD SUGAR LEVEL which was around 180mg/dl.

HISTORY OF SECOND PATIENT
Recently, a female patient was diagnosed with diabetes. Due to which, she was being counsel about life style modification parameter and dietary modifications for better management of diabetes along with medication which has to be taken after breakfast. Patient followed instructions and in lunch took chickpea chat only which includes chick pea, cucumber, mint, coriander leaves, cabbage, onion, tomatoes and 100 gm yogurt with no bread and rice. Due to these dietary modifications, patient is now not taking any medication with consultation of her physician and still following life style and dietary modification plan.

ABOUT CHICK PEA AND ITS NUTRITIONAL VALUE
Chick pea belongs to LEGUME family and one cup (164gm) serving of cooked chick pea offer,

Calories269

Proteins14.5grams

Fat 4 grams

Carbs 45 grams

Fiber 12.5 grams

Manganese 74% of the daily value (dv)

Folate (Vitamin B9) 71% of the dv

Copper 64% of the dv

Iron 26% of the dv

Zinc 23%of the dv

Phosphorus 22% of the dv

Magnesium 19% of the dv

Thiamine 16% of the dv

Vitamin B6 13% of the dv

Selenium 11% of the dv

Potassium 10% of the dv

So, we can say that chick pea is not only good source of fiber and protein but also rich in vitamins and minerals. Now the question is that,

HOW CHICK PEA IS BENEFICIAL IN DIABETES AND HOW IT WORKS?
The following are the possible ways through which chick pea exhibits its beneficial effects in diabetes,
1. Chick pea is rich in fiber and protein, so it’s slow down the process of digestion and gives you feeling of fullness. It also increases appetite reducing hormone which ultimately decreases calorie intake and promote weight loss which is exactly required in the management of Diabetes.
2. Chick pea has low glycemic index (Glycemic index is used to classify food that contain carbohydrates and their potential for rising blood sugar and how quickly they raise your blood sugar. So, we can say that it will promote steady rise in blood sugar level rather than spikes.
3. Chick pea has soluble fiber which after blending with water form a gel which improves digestive health by improving frequency, ease, and consistency of the bowel movement. Soluble fibers also increase the numbers of healthy bacteria due to which it is helpful in relieving constipation. Research shows that the presence of magnesium, selenium, and zinc in legumes provide protection against DEPRESSION and ANXIETY which promotes sound sleep which is require for the management of diabetes.

HOW CHICK PEA REDUCES DIABETES ASSOCIATED CONSEQUENCES?
Over the period of time, diabetes affects heart, kidney, nerves and blood vessels as mentioned earlier but the presence of magnesium and potassium in legumes not only regulates blood pressure but soluble fiber in legumes also lower down bad cholesterol which ultimately promotes HEART HEALTH and reduces cardiovascular disease risk.

HOW CHICK PEA CONSUMPTION REDUCES URGENCY OF PEEING IN DIABETIC PATIENTS?
Elevated blood sugar increases the frequency and urgency of urination in diabetic patients. By managing sugar in the blood, the load of filtration of excess sugar become reduces which also improves kidney function and decreases urgency of peeing. Secondly presence of fiber in the chick pea allow body for proper absorption of water by slowing down digestion.

IMPORTANCE OF PROPER HYDRATION WITH CHICK PEA INTAKE?
One caution that must be exercise with chick pea intake is PROPER HYDRATION (increase intake of water) due to following reasons,
1. Chick pea contains fiber which improve bowel movements because of formation of gel (add bulk to stool) in the presence of water. Less water intake may cause bloating and gas.
2. Chick pea is rich in protein which after metabolism in the presence of proper hydration easily excreted out from the body.
3. Complex carbohydrates in the chick pea may cause bloating and gas with insufficient hydration.

TAKE AWAY NOTE
we can say that inexpensive high fiber diet chick pea which is easy to incorporate in daily diet routine of diabetic patient is very effective for managing the blood sugar level. Although limited studies and research are highlighting magical health benefits of chick pea in diabetes patients but in PAKISTAN, people are commonly taking it for management of diabetes.