Despite the fact that pharmaceutical companies and university scientists spend millions of dollars each year on cutting-edge treatments for type 2 diabetes, one old-school food beats them all: the humble bean.

That’s right, a plant-rich diet is a must if you’re looking to reverse diabetes. While beans may not get the press reviews that new type 2 diabetes drugs get, their ability to fight and help reverse diabetes rivals any drug.

Here’s why you should start including beans in your daily diet:

Stop blood sugar spikes: Beans contain an incredible amount of soluble fiber…a nutrient that binds to carbohydrates in food. Because soluble fiber absorbs the carbohydrates you just ate, your body has a harder time absorbing them. This means that your pancreas can handle absorbed carbohydrates with ease.

cholesterol drops: High cholesterol and diabetes are often found together. Fortunately, the same soluble fiber that keeps blood sugar levels in check also lowers LDL (bad) cholesterol. When soluble fiber doesn’t bind to carbohydrates, it binds to cholesterol in the intestine and blocks its reabsorption by the body. The result? According to a study in The American Journal of Clinical Nutrition, a 25% reduction in bad cholesterol.

appetite fights: Worried you can’t control yourself when faced with the dessert menu? Look no further than a bean-based meal to keep your appetite in check. Research shows that people who eat a cup of beans a day are more full and satiated throughout the day.

lose weight: Best of all, beans can help you lose pounds or kilograms. Studies show that people who eat beans while cutting calories or kilojoules lose more weight than those who simply eat less.

Antioxidant Power: When it comes to antioxidants, it seems that “superfoods” like the acai berry get all the attention. That’s unfortunate, because beans like kidney beans and black beans actually contain more heart-protecting antioxidants than most fruits.

Eat Beans, Reverse Diabetes:

Many people find it difficult to include beans in their diet. Here are some tips to make the transition from “no beans” to “crazy about beans” seamless:

go canned: While dried beans are dirt cheap, they are pretty high maintenance. Canned beans, on the other hand, are ready almost instantly after opening. Be sure to wash them well to remove any added salt.

soups: From chili to split bean soup, beans are a natural addition to any soup.

salads: Instead of adding chicken to that salad, add a few handfuls of beans. You’ll get the protein you’re looking for along with the benefits that only beans can provide.

Pasta: Beans go great with whole wheat or vegetable pasta dishes.

You may not be used to eating beans, but by setting a simple goal of eating two handfuls a day, you’ll see big differences in your weight, blood sugar levels, and cholesterol.