A new review finds that eating a daily serving of
legumes can help reduce "bad" LDL cholesterol as well as your risk
for heart disease. Canadian researchers examined 26 U.S. and Canadian
studies that included a total of more than 1,000 people. Their analysis showed
that getting at least one daily serving (3/4 cup) of legumes -- foods such as
beans, chickpeas, lentils and dry peas -- was linked to a reduction in
low-density lipoprotein (LDL) cholesterol by 5%. A daily three-fourths of
a cup is approximately double the intake of the average American.
Why are beans so good for us? They are high in
protein, fiber, pre-biotics (substances that promote the healthy bacteria in
the gut), natural plant sterols and stanols, healthy minerals such as magnesium
and potassium, and antioxidant polyphenols. The high fiber and
sterol/stanol content of beans acts like a sponge blocking the digestion of
nutrients in other foods that raise cholesterol. Their fiber and protein
also make beans a slowly-digested, low glycemic food that does not cause spikes
in blood sugar. There is also some evidence that the potent antioxidant
content of beans may help reduce risk of several cancers.
Some of the study participants reported stomach
problems such as bloating, flatulence, constipation or diarrhea as a result of
eating legumes. Increasing intake gradually and soaking dry beans
overnight helps to reduce the unwanted gastrointestinal effects of beans.
It has also recently been found that adding a supplement of probiotic
lactobacillus bacteria to the soaking beans can further reduce the gas beans
cause.
What
to do: Try to get a serving of beans each day. Here
are some ways to get more beans into your diet:
*Add
cooked beans or chickpeas to green salads.
*Put
them into soups, stews, and chili's. Lentils cook quickly and make
delicious hearty soups.
*Throw
together a quick salad of beans and leftover rice, spring onions, bell pepper
cubes, parsley topped with lemon olive-oil vinaigrette.
*Whip
up a 3-bean salad.
*Make
a bean and canned-fish salad (such as the classic Italian tonno e
fagioli).
*Eat
hummus or black bean dip as a snack with carrot sticks or celery or spread it
on bread or pita.
*Mash
warm beans, refried-bean style, with garlic, herbs and olive oil as a tasty
side-dish.
*Saute
cooked beans in olive oil with garlic and shredded greens (spinach, arugula,
baby broccoli, kale, etc.) for a delicious, quick dinner.
*Have
them in a breakfast burrito or soft tacos.
*Make
them into a crunchy snack by roasting cooked chickpeas or edamame tossed
in olive oil and spices.
Adapted
from articles available at:
http://www.integrativeoncology-essentials.com/2014/04/beans-beans-really-good-heart/
http://www.nlm.nih.gov/medlineplus/news/fullstory_145542.html
http://www.sciencedaily.com/releases/2014/04/140407122749.htm
http://www.examiner.com/article/new-health-benefits-found-for-beans-chickpeas-and-lentils
Source:
Ha
V, Sievenpiper JL, De Souza RJ et al. Effect
of dietary pulse intake on established therapeutic lipid targets for
cardiovascular risk reduction: a systematic review and meta-analysis of
randomized controlled trials. CMAJ, 2014 DOI:10.1503/cmaj.131727
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