Research
Micronutrients & recovery
Incorporating high-fiber, low-glycemic index local staples (pinto beans, okra, quinoa, plantains, barley) improves glucose metabolism, insulin sensitivity, and reduces cardiovascular risk markers.
Replace refined grains and high-GI starchy foods with local high-fiber alternatives. In North America, eat pinto beans and okra. In Latin America, choose quinoa and green plantains. In Asia, choose barley. These foods provide fiber that improves insulin sensitivity and lowers cholesterol.
GoodSupportsHIGH confidence
a 4 week incorporation of 42 g/day of pecan in a typical American diet has shown to improve glucose metabolism... Pinto beans... 8% reduction of LDL-cholesterol... quinoa supplementation... significantly affected anthropometric parameters... as well as fasting insulin and blood lipid concentrations... resistant starch has shown to reduce postprandial glucose response... barley... lowering effects on glucose and cholesterol levels
Why this rating
Supported by RCTs and meta-analyses for beans, quinoa, plantains, and barley.
Source
“Planeterranea”: An attempt to broaden the beneficial effects of the Mediterranean diet worldwide
Claudia Vetrani et al. · Frontiers in Nutrition · 2022
narrative_reviewCited 27×
Read the paper This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →