Not sure what to do with beans? Think they’re boring? If you want to live to 100, and live well all along the way, eat beans, encourage nutrition researchers worldwide. The longest-living communities in the world, from Campodimele, Italy, to Okinawa, Japan, eat diets full of beans and bean-based foods like tofu. 3Ī bean-rich diet may even help you live longer. Red-meat eaters have gut microbiomes that convert the carnitine in meat into compounds called TMAO, which accelerate plaque build-up, increasing heart disease risk. The best foods for the microbiome in the gut, studies show, are fiber-rich foods. They play a big role, research is learning, in keeping us healthy. Microbiomes are communities of microbes throughout our bodies. Nourish a healthy microbiome in your gut.By choosing beans over saturated-fat-filled meat, you’ll very likely prevent atherosclerosis, or plaque build-up. Reduce your risk of heart disease – the number 1 cause of death for both men and women in America.Beans have all the benefits of foods naturally high in fiber. The benefits of beans go far beyond boosting your weight-loss efforts. Bean burgers, by contrast, average just 115 calories. Large meat patties average 426 calories). A typical fast food meat patty tallies up about 230 calories (That’s for a regular-size patty. Not only are bean burgers better at filling the belly, they do it on fewer calories. There’s one other nice bonus that this beans-vs-meat study shows. “While more studies are needed for a definitive proof, it appears as if vegetable-based meals – particularly those based on beans and peas – can serve as a long term basis for weight loss and as a sustainable eating habit,” concluded Dr. Her research found that “one can eat a fiber-rich meal, with less protein, and achieve the same sensation of fullness. Raben, don’t think you have to rely on a large amount of protein from meat to fill you up and keep hunger at bay. Noted the study’s lead author Anne Raben in a University of Copenhagen press release: “Interestingly, a vegetable-based meal with lower protein content was as satiating and palatable as an animal-based meal with higher protein content.” Fiber For Losing Weightįor losing weight, sums up Dr. In fact, when it comes to hunger-curbing power, fiber may be more impressive than protein. Fiber, which beans are rich in, is a superb stomach-filler. But it’s critical to remember that it’s not just the protein in the beans that created feelings of fullness.
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