Do legumes—beans, chickpeas, peas, and lentils—just work to prevent disease, or can they help treat and reverse them, too?
Legumes – all kinds of beans, chickpeas, peas and lentils –be An excellent source of many essential nutrients, including vitamins, minerals, fiber, antioxidants and other bioactive compounds. be Probably the cheapest single source, as you can see at 0:19 in my video Benefits of beans for peripheral vascular disease. In fact, in terms of nutritional density per penny, the four are really those hustle away from the package be Beans, lentils, black beans, and kidney beans.
What’s more, all this nutritional quality may be so You have Beneficial effects on excess body weight, insulin resistance, high cholesterol, inflammation, and oxidative stress – all major risk factors for cardiovascular disease. So, do men and women who eat more beans tend to have less heart disease? Yes, suggesting that increased intake of legumes may be an important part of a dietary approach for primary prevention of CHD [coronary heart disease] In the general population.” But wait. Perhaps those who eat more beans Burritos eat less beef Burritos? The researchers took this into account and adjusted intakes of meat, fruits, and vegetables, as well as smoking and exercise habits, however, even so, the bean eaters seemed to do. protectedas you can see at 1:05 in my country video.
In the study, the group in the highest category was eating legumes four or more times per week. At Daily Dozen, I recommend people eat legumes three times a day! In Costa Rica, researchers were able to find enough people Eating food beans every day, so even after controlling for many of the same factors, such as intake of saturated fat and cholesterol, they found that only one serving per day of beans was linked With a 38 percent reduction in the risk of a heart attack. What’s more, you may already get it He lives For a longer period, too. Researchers found that people who ate beans had an 8 percent lower all-cause mortality rate, again after adjusting for other dietary factors. However, you cannot control everything. You can’t prove cause and effect until you test it.
Interventional randomized controlled trials have found that dietary bean intake has a significant effect scale down LDL cholesterol levels. In fact, we’ve known that for over half a century, dating back to 1962. You can watch what happens at 2:11 in video when you Measures Basically cholesterol levels, add beans to the diet, then remove beans from the diet. The cholesterol content in the blood serum decreases and decreases.
beans too”You have Low glycemic index, saturated fat content, rich in fiber, potassium and vegetable protein, each of which independently confers BP- [blood pressure-] lowering effects. Whether there is sufficient evidence to emphasize dietary legumes [beans] alone to lower BP, however, it is unclear.” So, what we need is a systematic review and meta-analysis of RCTs, and we get exactly that. What did the researchers find? Beans really do lower blood pressure no matter where they start .
Beans may be able to prevent arterial disease, but what about reversing it? Can daily consumption of beans (other than soybeans) reverse the weakening of blood vessels due to peripheral arterial disease? Peripheral Artery Disease (PAD) Results of reduced blood flow to the extremities due to the presence of atherosclerotic plaques.” We know soybeans may help, but what about other beans? Researchers It was Twenty-six people with peripheral artery disease consumed one serving daily of a mixture of beans, peas, lentils, and chickpeas for eight weeks.
PAD is primarily diagnosed and followed up with the ankle-brachial index, which is only the ratio of blood pressure in the ankle compared to the arm. Once it drops below 0.9, that means there must be some kind of blockage in the blood flow to the lower body. But, when you eat some beans, you may get a big boost. In fact, the bumps were enough to push 4 of the 26 participants back to normal after just eight weeks of eating some beans. Now, the study didn’t have a control group, but people with PAD tend to get worse, not better. The researchers concluded that “a diet rich in legumes can lead to significant improvements in arterial function.”
It meant a lot to me being able to cover my peripheral artery disease. If you remember my personal story, this is one of the circumstances that plagued my grandmother and one of the reasons why she was confined to a wheelchair. She was waiting to die – until she was saved by evidence-based feeding, which inspired me to do for everyone’s family what Nathan Pritikin did for me.
More Center Arterial disease, see How do you not die of heart disease?And dozens of other videos I have on heart disease.
- Legumes (beans, chickpeas, peas, and lentils) are not only an excellent source of many essential nutrients, such as vitamins, minerals, fiber and antioxidants, but they may also be the cheapest single source.
- When it comes to nutrition density per penny, the highlights are pinto beans, lentils, black beans, and kidney beans.
- Legume intake has been shown to have beneficial effects on major cardiovascular risk factors, including excess body weight, insulin resistance, high cholesterol, inflammation, and oxidative stress, even after controlling for meat, fruit and vegetable intake, exercise and smoking habits. .
- My Daily Dozen recommends at least three servings of legumes per day.
- Researchers found that eating one serving per day of beans was associated with a 38 percent lower risk of heart attack, and people who ate the beans had an 8 percent lower death rate, again after adjusting for other dietary factors.
- Eating beans significantly lowers the so-called bad LDL cholesterol levels, the low glycemic index and saturated fat content of beans, besides being rich in fiber, potassium and vegetable protein, each independently gives blood pressure lowering effects.
- Beans may not only be able to prevent but also reverse arterial disease, and researchers have concluded that “a diet rich in legumes can lead to significant improvements in arterial function.”
What can beans do? We see:
What is this “Daily Dozen” you mentioned? This is from my book How not to die. We seeHow Not to Die: Animated Summary. There are also two different types of treatments you can check out: Old Friday memory: Dr. Greer’s Dozen Daily Checklist And the most imaginative Dr. Greer’s Dozen Daily Checklist.
Michael Greer, MD
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