Tag

Legumes

All articles tagged with #legumes

health1 month ago•10 min saved

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

health1 month ago•7 min saved

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

health3 months ago•4 min saved

Skin-On Potatoes, Whole Grains, Legumes: 3 Simple Swaps for Heart Health

Nutrition scientist Sarah Berry says three easy swaps can boost the heart-health profile of meals: eat skin-on potatoes for extra fiber, swap refined carbohydrates for whole-wheat versions, and replace some meat with legumes to add fiber and reduce cardiovascular risk, aligning with Mediterranean-style eating patterns.

via Business Insider|

#fiber #health #heart-health

health3 months ago•4 min saved

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

health-and-wellness11 months ago•9 min saved

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

health-and-nutrition11 months ago•4 min saved

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

science1 year ago•2 min saved

Innovative Heating Technique Enhances Legume Nutrition and Digestibility

USask researchers have developed a radio frequency heating method that reduces antinutrients in peas and beans, making them easier to digest, more nutritious, and processing more energy-efficient, potentially benefiting sustainable food production.

via SciTechDaily|

#antinutrients #food-processing #legumes

science1 year ago•2 min saved

Innovative Heating Technique Enhances Legume Digestion

Researchers from the University of Saskatchewan have developed a new radio frequency heating method that more effectively reduces antinutrients in legumes like beans and peas, making them easier to digest and potentially more environmentally friendly to process.

via Phys.org|

#antinutrients #digestibility #heating-methods

science1 year ago•5 min saved

Fermenting Legumes Enhances Antioxidant and Antidiabetic Benefits

A study from the University of Illinois found that fermenting legume pulses with Lactiplantibacillus plantarum 299v enhances their antioxidant and antidiabetic properties, increases soluble protein content, and could support healthier plant-based diets and sustainable food production.

via Phys.org|

#antidiabetic #antioxidants #fermentation

health-and-nutrition1 year ago•5 min saved

Daily Beans May Lower Cholesterol and Boost Heart Health

A 12-week study suggests that daily consumption of chickpeas and black beans may reduce inflammation and lower cholesterol levels in people with prediabetes, highlighting the potential cardiovascular benefits of legumes, though further research is needed.

via MedicalNewsToday|

#beans #cholesterol #health-and-nutrition

health-and-nutrition1 year ago•7 min saved

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

health1 year ago•2 min saved

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

health-and-nutrition2 years ago•3 min saved

"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

health-and-wellness2 years ago•1 min saved

"5 Natural Ways to Control Blood Sugar Levels"

Leafy greens, berries, fatty fish, nuts and seeds, and legumes are top foods to manage blood sugar as they have minimal impact on blood sugar levels, improve insulin sensitivity, and help stabilize insulin levels. These foods are rich in fibre, vitamins, and healthy fats, and have a low glycaemic index, making them beneficial for individuals looking to maintain stable blood sugar levels.

via WION|

#berries #blood-sugar-management #fatty-fish

health2 years ago•5 min saved

"Expert-Recommended Cancer-Fighting Foods: Lowering Your Risk Through Diet"

While no single food can prevent cancer on its own, experts recommend incorporating certain foods into your diet to reduce the risk. Cruciferous vegetables like broccoli and cabbage contain isothiocyanates that help clear out toxins and repair cells. Tomatoes, especially when cooked or consumed with fat, are linked to a reduced risk of prostate, breast, lung, and colorectal cancers. Beans and legumes high in fiber promote gut and immune health, reducing the risk of colorectal cancer. Nuts, particularly walnuts, contain plant compounds that may inhibit cancer growth. Berries rich in antioxidants and anti-inflammatory compounds can protect cells from DNA damage. Garlic, with its sulfur-containing compound allicin, has been associated with a reduced risk of stomach and colorectal cancers.

via The New York Times|

#berries #cancer-prevention #cruciferous-vegetables