Leave other foods alone and eat a little more of this… Your risk of death will be significantly reduced.

A study found that consuming one to two servings of beans daily improved the overall quality of the diet and reduced the risk of death from all causes.

A research team at the University of Minnesota analyzed data from the 2001-2018 National Health and Nutrition Examination Survey of 44,574 adults. Participants completed a survey about their dietary intake, and the research team assessed their diet quality based on the Healthy Eating Index (HEI) established by the U.S. Department of Agriculture. The HEI ranges from 0 to 100, with higher scores indicating healthier diets.

The research team scored the participants' diet quality according to the HEI criteria. As a result, those who consumed one serving of beans daily had a diet quality score approximately 16% higher than the control group, and those who consumed two servings had a diet quality score approximately 20% higher than the control group. An improved diet quality score is associated with a lower risk of death from all causes, including heart disease, stroke, and diabetes.

The analysis results showed that people who consumed one to two servings of beans (half to one cup of beans) daily increased their intake of several nutrients, including dietary fiber, potassium, magnesium, iron, folate, and choline. Katie Wilber, a clinical dietitian at Tufts Medical Center in the United States who participated in the study, said, “Beans are a great food to include in your diet, and their various nutrients can provide real health benefits, such as lowering cholesterol levels and improving blood sugar levels.” She added, “Replacing animal proteins such as meat and eggs with one serving of beans increases your intake of fiber, vitamins, and minerals, and reduces your intake of cholesterol and saturated fat, which is beneficial for your gut and heart health.”

However, soybeans are high in fiber, so intake should be increased gradually. Fiber passes through the stomach and small intestine and is fermented and broken down by colon bacteria. Therefore, excessive intake can cause digestive symptoms such as gas, bloating, and diarrhea. To allow the digestive system to gradually adapt to the fiber, gradually increase fiber intake while regularly replenishing fluids. To maximize health benefits, choose natural foods free of salt, sugar, other seasonings, additives, and preservatives.

==========

black beans, tiger beans, chickpeas

I eat it with rice without hiding it.

Sometimes the bank too~~

Beans are good with mixed grain rice