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09.05.2023

That's how many beans you should eat daily to get healthier

If you fit 150 grams of beans into your diet every day, you will become healthier. You lose weight, your blood pressure, cholesterol and glucose levels drop, and inflammatory factors become less active.


If you fit 150 grams of beans into your diet every day, you will become healthier. You lose weight, your blood pressure, cholesterol and glucose levels drop, and inflammatory factors become less active.


Meta-study
Researchers at the Universidade Catolica Portuguesa collected 20 previously published trials that compared the effect of almost identical dietary patterns, but one of which did not contain beans and the other did.

The researchers aggregated the results of the trials and analyzed them again.

In some trials the subjects were allowed to eat as much as they wanted, in other trials the researchers had reduced the total amount of energy so that the subjects lost body weight. Some trials focused on low-carbohydrate diets, in others a diet that regular nutritionists believe should be healthy. There were also trials in which the subjects continued to eat as they already did, but simply added a standard amount of beans.

More details about the trials can be found in the table below. Click on it for a larger version.


If you fit 150 grams of beans into your diet every day, you will become healthier. You lose weight, your blood pressure, cholesterol and glucose levels drop, and inflammatory factors become less active.


The amount of beans that the experimental groups consumed daily ranged from 54-360 grams per day. The average intake was 150 grams of beans per day.

Results
Including beans in a diet made test subjects healthier. The strongest indications for an improvement in cholesterol balance. In joint second place were health effects such as a decrease in blood pressure and body weight and a decrease in the activity of inflammatory factors.


If you fit 150 grams of beans into your diet every day, you will become healthier. You lose weight, your blood pressure, cholesterol and glucose levels drop, and inflammatory factors become less active.


Explanation
The main explanation for the health effects of beans that the researchers give is that beans contain a lot of dietary fiber. A rule of thumb is that 100 grams of beans contain 30 grams of fiber.

Nutrition scientist believe that adult men and women should consume at least 30 and 25 grams of dietary fiber per day, respectively.

Source:
Crit Rev Food Sci Nutr. 2021;61(1):85-96.

More:
Why getting more of your carbs from legumes will make you healthier 21.06.2018
Legumes facilitate weight maintenance and fat loss 20.01.2018
Want to live longer? Eat lots of beans, nuts and fish, and avoid soft drinks 10.06.2016
Eat more beans and live longer 11.05.2011

Archives:
Insulin & Glucose Metabolism
Cardiovascular Health
Weight Loss
Legumes


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