Beans have been shown to deal a decisive blow to diabetes and “bad” cholesterol.
With diabetes prevalence exponentially increasing, this finding is extremely encouraging. LancetA study last year estimated that by 2050, more than 1.31 billion people worldwide could have diabetes.
The picture is not much brighter when it comes to high cholesterol, with nearly half of adults in the UK estimated to be living with cholesterol levels above national guidelines.
Newly published reviews Nutrients He suggests that gobbling down pulses could help turn this disappointing statistic around.
The researchers found consistent evidence that beans, peas, lentils and chickpeas can help fight type 2 diabetes and other cardiovascular biomarkers, such as LDL cholesterol and HDL cholesterol.
Studies show that eating beans can help prevent heart disease
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The researchers aimed to examine the amount and type of evidence available on how pulses contribute to overall human health.
They identified 30 papers that studied lentils, chickpeas, common bean varieties (such as pinto beans, black beans, navy beans, red beans and kidney beans), black-eyed peas, cowpeas and split peas.
Health outcomes in these studies are multifaceted and range from lipid profiles to blood pressure, cardiovascular disease risk and mortality, type 2 diabetes and glycemic control, metabolic syndrome indicators, inflammatory markers, oxidative stress biomarkers, and hormone profiles.
The laboratory outcomes most frequently assessed included changes in low-density lipoprotein cholesterol, high-density lipoprotein cholesterol, systolic blood pressure, diastolic blood pressure, fasting glucose, hemoglobin A1c, waist circumference, and C-reactive protein or high-sensitivity C-reactive protein.
Intervention studies with the largest sample sizes to examine lipid profiles have demonstrated beneficial effects of legumes on key cardiovascular biomarkers such as LDL-cholesterol and HDL-cholesterol. Interventions in which legumes were consumed as a replacement for red meat or in addition in fixed amounts have demonstrated the effectiveness of legumes in improving diet quality and positive health outcomes.
Research has shown that eating beans may help prevent heart disease, in part because moderate consumption of beans can lower both total and LDL cholesterol levels.
As the authors of the new review point out, legumes are low in fat, high in healthy monounsaturated and polyunsaturated fats, and contain a range of essential micronutrients and bioactive compounds with antioxidant properties, further cementing their status as a “nutritional powerhouse.”
Studies following groups of people over a period of time have demonstrated that increased consumption of legumes reduces the risk of type 2 diabetes.
Studies have demonstrated that increased consumption of legumes reduces the risk of type 2 diabetes.
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This is further supported by intervention studies which have documented consistent improvements in fasting blood glucose levels and insulin sensitivity with the inclusion of legumes in the diet.
Eating beans may help prevent diabetes and manage blood sugar levels.
Research shows that eating beans improves insulin sensitivity and lowers blood sugar levels, thus improving blood sugar management/glycemic control.
“This study highlights the fact that legumes are beneficial for health in multiple ways and underscores dietary guidelines that recommend a plant-based eating pattern,” said Tim McGreevy, CEO of USA Pulse, who was not involved in the study.
Type 2 Diabetes – Symptoms to Identify
Many people have type 2 diabetes without even realizing it, as they may not always notice the symptoms.
Symptoms of type 2 diabetes include:
- Peeing more than usual
- Always thirsty
- I am so tired
- Lose weight without effort
- Itching around the penis or vagina or recurring yeast infections
- Cuts and wounds heal more slowly
- Blurred vision
