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Legumes

All articles tagged with #legumes

Beans Lead the Pack: Legumes Best for Lowering Blood Pressure, Say Cardiologists
health10 days ago

Beans Lead the Pack: Legumes Best for Lowering Blood Pressure, Say Cardiologists

Cardiologists say a long-term, heart-healthy eating pattern (e.g., Mediterranean or DASH) is key to controlling blood pressure, but if you pick one food, legumes—beans, lentils, and chickpeas—stand out due to their potassium, magnesium, and fiber, which help counter sodium and support cardiovascular health. A BMJ Nutrition, Prevention & Health meta-analysis links daily legume intake to about a 30% lower risk of hypertension (half-cup still ~14%). Limiting sodium, added sugars, and saturated fats from processed foods and prioritizing plant-rich, whole foods is advised.

via Prevention|
#blood-pressure#diet#health
Beyond Spinach: Six High-Fiber Foods for a Healthier Gut
health1 month ago

Beyond Spinach: Six High-Fiber Foods for a Healthier Gut

A Vogue wellness piece explains that meeting a daily fiber target (~30g) can be easier with foods that exceed spinach in fiber, including chia seeds, flaxseeds, dried white beans, lentils, almonds with skins, and chickpeas. It covers soluble vs. insoluble fiber and why both types support gut health, then offers practical tips: increase fiber gradually, focus on real foods over fortified options, soak beans, cook gently, and keep skins on produce to maximize fiber.

via Vogue|
#chia-seeds#fiber#gut-health
Gut Signals: Naturally Boost Your Body's GLP-1 with Everyday Foods
health2 months ago

Gut Signals: Naturally Boost Your Body's GLP-1 with Everyday Foods

GLP-1 is a gut hormone that helps regulate appetite and blood sugar; you can boost its natural activity with a consistent, fiber- and protein-rich diet that supports a diverse gut microbiome. Foods like steel-cut oats with beta-glucan, legumes, eggs and lean protein, healthy fats like olive oil, berries, cruciferous vegetables, green tea, and fermented foods can enhance GLP-1 output. The effects come from long-term dietary patterns, not a single meal. Ultra-processed foods suppress GLP-1, and this should not replace prescribed GLP-1 medications when needed.

via StyleBlueprint|
#fiber#glp-1#gut-microbiome
Plant Proteins Linked to Lower Hypertension Risk
health3 months ago

Plant Proteins Linked to Lower Hypertension Risk

A BMJ Nutrition, Prevention & Health meta-analysis of 12 prospective studies finds higher legume and soy intake is associated with lower hypertension risk. The strongest protection was seen with about 170 g/day of legumes and 60–80 g/day of soy foods, yielding roughly 16% and 19% lower risk, respectively, with legume benefits potentially rising to ~30% at 170 g/day and soy benefits plateauing after 60–80 g/day. Biological mechanisms may include potassium, magnesium, dietary fiber, fermentation products from soluble fiber, and soy isoflavones. While limitations exist due to study differences, the findings support public health guidance to prioritize legumes and soy as healthy protein sources in plant-based diets to help curb hypertension, noting Europe/UK intake is currently well below recommendations.

via SciTechDaily|
#cardiovascular-health#diet#health
Five High-Fiber Foods to Help Lower Colorectal Cancer Risk, Doctor Says
health5 months ago

Five High-Fiber Foods to Help Lower Colorectal Cancer Risk, Doctor Says

A cancer-prevention doctor highlights easy, high-fiber swaps—chia and flax seeds, beans/legumes, and whole-grain options, plus berries and a fiber-packed smoothie—to help most people hit the 25–34 g daily target and potentially lower colorectal cancer risk, noting Americans commonly fall short on fiber intake as colorectal cancer rises among younger adults.

via Business Insider|
#colorectal-cancer#diet#fiber
Understanding 'Protein Farts' After Switching to Plant-Based Diets
health-and-wellness1 year ago

Understanding 'Protein Farts' After Switching to Plant-Based Diets

The article discusses the common digestive issues, like 'protein farts,' experienced when transitioning to a plant-based diet, explaining that these symptoms are signs of beneficial gut bacteria adapting to increased fiber and plant proteins. It emphasizes gradual dietary changes, traditional cooking methods, and cultural practices to reduce gas, and highlights that these symptoms are temporary and part of a positive microbiome transformation, ultimately leading to better digestion and health.

via VegOut|
#digestive-health#fiber#gut-microbiome
7 Health Benefits of Eating Peas
health-and-nutrition1 year ago

7 Health Benefits of Eating Peas

Peas are a nutritious and versatile legume rich in protein, fiber, and essential nutrients, offering numerous health benefits such as supporting gut health, weight management, and heart health, while also being easy to incorporate into various meals. Despite some risks like allergies and antinutrients, giving peas a chance can enhance your diet with their many advantages.

via Cleveland Clinic Health Essentials|
#fiber#health-and-nutrition#health-benefits
Incorporating Healthy Carbs May Promote Longevity and Better Health
health-and-nutrition1 year ago

Incorporating Healthy Carbs May Promote Longevity and Better Health

Eating high-quality carbs such as whole grains, fruits, vegetables, and legumes can promote healthy aging and reduce the risk of chronic diseases, while limiting refined and ultra-processed carbs is beneficial. The article highlights 13 nutritious carbohydrate sources like pears, pasta, red rice, berries, beans, and more, emphasizing their health benefits and role in maintaining physical and cognitive health.

via The Times|
#carbohydrates#fruits-and-vegetables#health-and-nutrition
This Super Veggie Boosts Gut Health and Fights Cancer
health1 year ago

This Super Veggie Boosts Gut Health and Fights Cancer

Green peas are highly beneficial for gut health and cancer prevention due to their high fiber and phenolic compound content. These compounds, including quercetin and isoflavones, help reduce inflammation, repair colon damage, and inhibit cancer cell growth. Studies have shown that consuming legumes like peas can significantly lower the risk of cancer-related mortality. Peas can be easily incorporated into meals by adding them to salads, casseroles, or smoothies, or by roasting them for a crunchy snack.

via Health Digest|
#cancer-prevention#fiber#gut-health
"Expert Reveals Superfood to Slash Inflammation and Cancer Risk"
health-and-nutrition2 years ago

"Expert Reveals Superfood to Slash Inflammation and Cancer Risk"

Professor Tim Spector advocates for the increased consumption of beans, legumes, and pulses due to their high protein, fiber, and polyphenol content, which offer numerous health benefits including anti-inflammatory and anti-carcinogenic properties. He emphasizes their affordability, environmental benefits, and long shelf life, urging people to incorporate these nutrient-dense foods into their diets.

via The Mirror|
#diet#environment#health-and-nutrition