Beans and #Legumes.
The most comprehensive analysis of diet and cancer prevention, ever performed was published by the American Institute for Cancer Research.
They had a detailed analysis of world research and drafted valuable conclusions.
One of their summary, cancer-prevention recommendations is to eat whole grains and legumes (beans,chickpeas, or lentils) with every meal.
You read it correctly every meal.
Not every week or every day.
Every meal all four seasons of the year .
Here is why?
Beans and Legumes are loaded with protein, iron, and zinc, as you might expect from other protein like meat.
Beans are aptly labelled as Poor man 's meat.
The beauty of legumes is their high fiber, and folate contents. ( helpful in cancer prevention)
These are naturally low in saturated fat sodium and free of cholesterol. Thus helpful for patients with coronary artey disease .
Legume consumption is associated with a slimmer waist and lower blood pressure.
The randomized trials have shown it may match or beat out calorie cutting for slimming tummy fat as well as improving the regulation of blood sugar, insulin levels, and cholesterol.
Making legumes good for Diabetes and weight loss.
The high content of fiber, folate, and phytates, may help to reduce the risk of stroke, depression, and colon cancer.
The phytoestrogens in soya in particular appear to both help prevent breast cancer and improve breast cancer survival.
Well, if a person gets lot of gas production after consuming beans and legumes they can try slowly with addition of spices.
Patients with IBS may take only if tolerated
Folks!
Start and get going....
It is so easy.
Beans and legumes daily.... 365 days in a year
Best wishes to all
Reference
Wiseman MJ. Nutrition and cancer: prevention and survival. Br J Nutr. 2019;122(5):481-487.
