Replacing red meat and processed foods with legumes, whole grains and vegetables can help increase life expectancy by more than a decade for people in their 20s and 30s, according to a new study published in the journal PLOS Medicine.
Vegetarian diet
Many people don’t immediately think of legumes when it comes to foods that should be eaten daily and have long-term benefits. But Samantha Heller, an American nutritionist, says she eats legumes every day as part of her vegetarian diet to maintain physical strength and help fight disease.
Multiple health benefits
The most common legumes are beans, including black beans, lentils, soybeans, kidney beans, peanuts and chickpeas. The main health benefits of legumes include:
• Proteins: legumes are an excellent source of proteins, essential for many biological functions. One cup provides five to 10 grams of protein.
• Fiber: Legumes are an important source of dietary fiber – one cup contains four to 14 grams. Fiber helps boost the immune system, lower cholesterol, reduce inflammation, manage blood sugar and weight, and promote digestive health.
• Minerals: Legumes contain minerals such as potassium, calcium, iron, magnesium and zinc. Minerals play essential roles in the human body.
• Antioxidants: Beans contain many polyphenols, which are powerful antioxidants that repair cells and tissues.
Prevention of chronic diseases
Research has shown that all of these nutritional properties can protect against chronic diseases, such as type 2 diabetes, heart disease and cancer.
The Cancer, Diabetes and Heart Associations of America recommend eating legumes as an alternative to animal protein to help reduce the risk of these chronic diseases.
