If you decide to improve your diet and get rid of unhealthy foods in your diet, it is the right thing to do. Especially if you're going to eliminate industrially processed foods that can't even be called food. But when it comes to whole, primarily plant-based foods, the principle applies: the more varied the better. It is to a varied diet that I continually call for. After all, a plant-based diet is not limited to carrots and potatoes, as many people think.
For two months I almost did not cook food which depressed me 🙁 So after my return to Moscow I spend much time doing this and I understand that I cook a lot of legumes: bean and pea soups, lobio, side dishes. These seem to me to be very "winter" foods. That's why today I want to write about my favorite legumes: beans, peas, lentils, chickpeas, mung bean!
I recommend buying them at these links: organic peas, organic red lentils, chickpeas, mung bean, organic black beans.
Many people intentionally avoid them or simply don't think about including them in their diet. That's too bad, because studies have shown that legumes:
Help slow the aging process,
contain powerful antioxidants,
reduce blood pressure,
help prevent cancer,
help lower cholesterol,
reduce food cravings,
They give you energy and help you fight weight loss,
improve intestinal microflora,
Kills fungal infections.
If you do not eat legumes, try to reconsider your attitude to them, and I will talk more about why.
Help slow down the aging process
Have you heard about red wine and French longevity? It turns out that wine contains the component resveratrol, which can prevent DNA damage that leads to aging. Some legumes also contain resveratrol in amounts commensurate with wine. Black beans and lentils are the record breakers.
They contain powerful antioxidants.
Free radical damage affects the skin, immune system and brain. As we know, antioxidants, which are rich in blueberries, green tea, turmeric and pomegranate, for example, help prevent this damage. Legumes contain as much or even more antioxidants than these and other foods. Beans also provide us with unique antioxidants that help block the enzymes that lead to weight gain and diabetes, -α-glucosidase and lipase. Legumes rich in such antioxidants include mung bean and adzuki bean.
Help lower blood pressure
Several studies have been conducted to find out if adding legumes to the diet helps normalize blood pressure. All of the results showed that beans can significantly lower systolic ("upper") and diastolic ("lower") blood pressure. The legumes studied were pinto beans, common beans, peas, and black beans.
Help prevent cancer
Cancer is the second leading cause of death in the adult population after cardiovascular disease. Breast, liver, colon, prostate, and stomach cancers are the most common among adults. Legumes help dramatically reduce the risks of all of these cancers. In addition, an extract from legumes called IP6 is currently being studied as a possible cure for cancer.
Help lower cholesterol
Just one serving of beans each day helps reduce dangerous cholesterol enough to reduce the risk of cardiovascular disease by 25%.
Help you beat food addiction
Have you ever had to struggle with cravings for sweets or fast food? Legumes can help reduce these cravings and promote healthy eating habits.
They are a powerful source of energy and help fight excess weight
In a recent study, 35 obese men were randomly assigned for eight weeks to four groups following different diets, one of which was rich in legumes. Before and after dietary changes, scientists assessed the men's weight, body tissue composition, cholesterol levels and metabolic levels. Among participants in the legume-rich group, health improvements such as significant reductions in fat mass, lower cholesterol levels, lower blood pressure and increased rate of energy production were noted during those eight weeks.
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