The fiber, phytochemical, and mineral content of legumes may have anti-cancer effects according to animal and cell studies. A >meta-analysis of 36 randomized controlled trials involving 1,803 participants found that substituting plant-based proteins like legumes for red meat reduced risk factors for cardiovascular disease (blood cholesterol, triglycerides, blood pressure).It found that after 19 years, people who ate legumes 4 times or more a week had a 22% lower risk of heart disease and 11% lower risk of cardiovascular diseases (stroke, heart attack) than those who ate legumes less than once weekly. A cohort study looking at legumes and heart health followed 9,632 men and women free of cardiovascular disease at baseline from the National Health and Nutrition Examination Survey.The authors noted that soluble fiber, oligosaccharides (a type of carbohydrate), and phytochemicals in pulses likely contributed to this effect.
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