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Far more nutritious? Hardly. Rice, Oats, Beans, Lentils are all just pure carbs just like the junk food (or worse, because the junk food contains fat which will make you feel fuller). Will spike your insulin hard and not keep you full long term.

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Lentils and most beans are low on the glycemic index and have a balance of protein in them. As a T1 diabetic for 10+ years, I personally find that glycemic index is the leading indicator for how large and sustained my insulin spikes are

GI Info from ADA: http://www.diabetes.org/food-and-fitness/food/what-can-i-eat... GI info: https://www.health.harvard.edu/diseases-and-conditions/glyce... Lentil Macros: https://www.myfitnesspal.com/food/calories/macro-organic-gre... Black Bean Macros: https://www.myfitnesspal.com/food/calories/publix-dried-blac...

None of what you just said is entirely true. Beans, Lentils, Rice and Oats all consist mostly of starches, which are broken down slowly over the digestion process and contain many indigestible starches or fiber to fill you up and promote body health. Not to mention that beans and lentils are about 2:1 carb to protein content and they all contain some level of other micro-nutrients (vitamins/minerals). Not all carbs are the same, and many junk foods are spiked with glucose/fructose sugars that break down quickly and create the spike you're talking about.

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