Tuesday, February 7, 2023

Harvard Says This: This Is the Food You Should Never Cut From Your Diet

Although its consumption is declining worldwide, those from Harvard University defend that it is essential to a healthy diet and recommend its daily intake.

According to Harvard University. Legume-based chickpea recipes are one of the healthiest options that can be taken on a daily basis. Of course, be careful not to go overboard with the fat. Therefore, lentils, beans, chickpeas or beans are products that should never be left in any self-respecting pantry. In a hand-written article, clinical instructor Monique Tello and Rano Pollack, a researcher at Harvard Medical School, assure that legumes are “incredibly nutritious, rich in protein and fiber, low in fat and glycemic load,” and that ” A diet rich in legumes is associated with a lower risk of developing obesity, diabetes, high blood pressure, high cholesterol, heart disease or stroke.”

studies that show it

For this, they cited an earlier study, which followed a spectrum of more than 100 people with type two diabetes who ate a cup of legumes daily for three months and looked at how their body weight, their waist circumference, blood sugar levels, cholesterol, and blood pressure were significantly reduced. “All these improvements are impressive and we’re talking about beans, not drugs with side effects,” he said.

A second investigation involved more than 550 participants with a variety of medical problems, who were given a daily cup for ten weeks and found an average reduction in blood pressure of 2.25 points. In a third and final analysis, involving more than 250 people, who took legumes every day for three weeks, an 8-point reduction in LDL cholesterol, known as bad cholesterol, was achieved.

Its high fiber content contributes to intestinal health. Image by Yilmazfatih from Pixabay

The benefits of legumes are due to their high content of viscous soluble fiber, which slows absorption in the small intestine and binds to certain cholesterol-related molecules. This is the reason why they have a very low glycemic index and load, which translates into lower blood sugar levels and less insulin release after eating them.

Legumes “are nutritious, high in protein and fiber, low in fat and have a glycemic load”

Likewise, among its many virtues are the high percentage of high-quality protein, the contribution of minerals such as potassium and magnesium, and vitamins such as thiamin or vitamin B1, niacin or B3, B6 and folates. In addition, they present a variety of phenolic compounds, such as condensed tannins or phytoestrogens, and contain very little fat.

With information from Alimente+

Nation World News Desk
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