A study has shown that consuming 1 to 2 servings of beans daily improves overall meal quality and reduces the risk of death from all causes.

A research team from the University of Minnesota in the United States analyzed data from 44,574 adults using the U.S. National Health and Nutrition Examination Survey data from 2001 to 2018. Participants took part in a survey about their dietary intake, and the research team evaluated the quality of their meals based on the 'Healthy Eating Index (HEI)' established by the U.S. Department of Agriculture. The HEI score ranges from 0 to 100, with higher scores indicating a healthier diet.

The research team scored the diet quality of participants based on 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 about a 20% higher score than the control group. Improvements in diet quality scores are associated with a reduced risk of death from all causes, including heart disease, stroke, and diabetes.

분석 결과, 매일 콩을 1~2인분(콩 반 컵에서 한 컵) 섭취한 사람은 ▲식이섬유 ▲칼륨 ▲마그네슘 ▲철분 ▲엽산 ▲콜린 등 여러 영양소 섭취량이 증가했다. 연구에 참여한 미국 터프츠 메디컬센터 임상 영양사 케이티 윌버는 “콩은 식단에 포함시킬 수 있는 훌륭한 식품이며 각종 영양성분이 콜레스테롤 수치를 감소시키고 혈당 수치를 개선하는 등 실질적인 건강 이점을 누릴 수 있다”고 말했다. 그는 “고기, 달걀 등 동물성 단백질을 콩 1인분으로 대체하면 섬유질·비타민·미네랄 섭취가 늘어나고 콜레스테롤 및 호화지방 섭취량이 줄어 장과 심장 건강에 유익하다”고 말했다.

However, soybeans have a high fiber content, so intake should be increased gradually. Since fiber is fermented and broken down by colonic bacteria after passing through the stomach and small intestine, excessive intake can cause gastrointestinal symptoms such as gas, bloating, and diarrhea. To allow the body's digestive system to gradually adapt to fiber, fiber intake should be increased little by little while supplementing fluids regularly. Whenever possible, choose natural foods that do not contain seasonings such as salt and sugar, additives, or preservatives to maximize health benefits.

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Black beans, tiger beans, chickpeas

I put it in my rice regardless.

Sometimes even banks~~

Mixed grain rice with beans is good.