A collaborative international team from the United States and Canada reports that beans and other legumes help lower cardiovascular risk and support a healthy body weight, largely thanks to their fiber content. The study appears in the Journal of Nutrition.
The researchers studied the biochemical makeup and health-promoting properties of beans, peas, chickpeas and lentils, evaluating both fresh produce and dried, frozen, and canned forms. The findings indicate that these plant foods can guard the body against a number of serious diseases.
Among people who regularly consume legumes, the study observed reductions in several conditions: about a 24% lower risk of heart disease and vascular disease, a 31% lower risk of coronary heart disease, a 20% lower risk of stroke, and a 20% lower risk of diabetes, with a 6% lower cancer risk.
The researchers explained that legumes are rich in potassium, which helps maintain the elasticity of blood vessel walls. Flexible vessels are better able to withstand blood pressure and distribute blood efficiently throughout the body.
The fiber and plant-based protein in legumes support a sense of fullness, helping to maintain a healthy weight. Dietary fiber also maintains bowel regularity and may offer protection against cardiovascular issues.
Earlier discussions about diet and inflammation have been reconsidered in light of legume findings, as these foods are linked with anti-inflammatory benefits and improved vascular health.