Surveys suggest there’s a food that you’re probably overlooking among your choices for a diet that reduces cancer risk: Pulses. You may know them as dry beans, peas, and lentils… or as part of the legume family. But chances are that when you think about foods to include based on the AICR Cancer Prevention Recommendations your first thought is vegetables, fruits, and whole grains. Yet pulses have lots to offer, too, as part of the recommended plant-focused diet.
The Food with an Identity Crisis
Many people are unfamiliar with, or maybe confused by, what pulses are.
Confusing Terminology: You’re more likely to call them “dry beans and peas” or “lentils,” for example. Nutrition recommendations often talk about pulses or legumes, which are broader terms.
Legume is the umbrella term and refers to a plant that grows in pods. All the following are types of legumes:
- Pulses are dry edible seeds within the pods. They are high in protein and fiber, and low in fat. Pulses include:
- Dry Beans, such as kidney beans, black beans, Cannellini beans, navy beans, and pinto beans
- Chickpeas, the pulses used to make hummus dip
- Dry peas, green or yellow, you may find them as the split peas commonly used in soup, or whole dry peas, including black-eyed peas
- Lentils, which you may see most often, are labeled as green, but they often look brown. Lentils also come in red and black.
- Oilseed legumes include soybeans and peanuts. Although they also grow in pods, they are sources of healthy unsaturated fat as well as protein.
- Fresh legumes (beans and peas) are not dried, and they don’t provide as much protein or fiber in the same size serving.
- Green peas and green lima beans are grouped nutritionally with other starchy vegetables.
- Green (string) and yellow beans are grouped with other vegetables that are even lower in calories.
And it’s not only names that are confusing.
Recommendations in the U.S. and around the world categorize pulses in different food groups, depending on the nutritional concerns of highest priority. For example, the USDA MyPlate website notes that if you get most of your protein from plant sources, you should probably consider pulses as part of the protein foods group. But if you eat poultry, seafood, meat, eggs, and nuts daily in amounts that cover your protein needs, you can consider pulses among the variety of vegetables you eat. Of course, if you have diabetes or pre-diabetes, talk with your registered dietitian or diabetes educator about how to keep track of them as carbohydrate foods (such as whole grains, starchy vegetables, and fruits).
Pulses’ Unique Role in Your Diet
Pulses contribute to a diet for lower cancer risk and better overall health in several ways.
Boost fiber: When you look at amounts of fiber per serving, dry beans, dry peas, lentils, and chickpeas are at the head of the class. You can build a high-fiber diet to help reduce risk of colorectal cancer by including vegetables, fruits, whole grains, and nuts throughout the day. And the 6 to 10 grams of dietary fiber in just a half-cup of pulses can leapfrog your fiber consumption closer to the recommended target of 30 grams or more per day. The fiber in pulses helps move waste through the digestive tract more quickly.
Support a healthy gut microbiome: Pulses provide several forms of prebiotic fiber. This fermentable type of fiber supports types of bacteria in the gut associated with good health. More research is needed, but so far, studies in mice and limited human studies suggest that butyrate and other short-chain fatty acids that gut microbes produce from these prebiotic compounds seem to help reduce inflammation, inhibit conversion of bile acids in the gut to forms that can create cell damage that leads to cancer, and influence cell signaling pathways in healthy directions.
Improve diet quality: Besides their protein and fiber, pulses are also good sources of several nutrients that are often below recommended targets in U.S. diets. They’re high in magnesium and potassium, which work together to promote a healthy blood pressure. They’re also an excellent source of folate, a B vitamin that research suggests may help lower cancer risk by maintaining healthy DNA and keeping cancer-promoting genes “turned off.” And pulses provide polyphenol phytochemicals that support antioxidant defenses. Much of the evidence for how pulses’ phytochemicals may help reduce inflammation and inhibit pathways involved in the development of cancer comes from laboratory studies. But limited human intervention trials increasing pulse consumption show reduction in markers of inflammation, as well as the well-documented decreases in LDL cholesterol and blood pressure.
A recent expert panel report on “carbohydrate quality” identified several key metrics – the ratio of fiber to total carbohydrate, the proportion of carbohydrate as sugar, content of sodium and potassium, and whole grain content (where applicable). Together, these highlight foods that contribute to nutrient-rich diets that meet dietary recommendations for health. Pulses are among the top-scoring foods.
Are Beans Misunderstood in the US?
Despite nutrition recommendations sharing research on how pulses contribute to lower cancer risk and better overall health, many adults still eat pulses only occasionally.
Legume consumption is cultural. Different types of legumes are essential elements in many traditional diets around the world. But as diets become more Westernized, people often leave beans behind.
- People in some areas of the U.S., especially the Southeast, eat more legumes than in other areas.
- Consumption is also reportedly higher among people with more education and in Asian or Hispanic ethnic groups.
- Surprisingly, despite legumes’ value as a low-cost source of protein, consumption seems higher among people with higher incomes rather than in those with low incomes.
Misinformation and misconceptions abound.
- Weight fears: To some people, beans have an image as “fattening.” Actually, they are categorized as low in “calorie density”, a system that compares calorie content in similar amounts of food. In In randomized controlled human intervention trials, one serving of pulses daily led to modest weight loss and reduced body fat, even when diets didn’t intentionally reduce calories.
- Fears of “anti-nutrients”: People may see worrisome click-bait headlines about compounds called lectins in pulses. These results are often from laboratory studies using raw beans or isolated lectin compounds that claim to link lectins to chronic inflammation and damage to the gut. But these warnings leave out the vital information that lectins are neutralized in cooking. And, since they are water-soluble, they are largely removed by cooking or canning in water. Emerging research even suggests that modest amounts of lectins may play a role in supporting the immune system and is evaluating a potential role in cancer treatment.
- Worries about intestinal gas: As gut bacteria convert prebiotic compounds in pulses to protective substances, they do produce gas. However, dietitians often note that when people increase these foods gradually and include them often – rather than just occasionally – tolerance often builds up. It’s interesting that cultural cuisines that have traditionally included an abundance of pulses, often use seasonings like ginger, fennel, and cumin seeds that are reputed to reduce gas production. If you cook pulses at home from their dried form, throw out the soaking water and cook the pulses in a fresh pot of water. If you use canned beans, make sure to drain and rinse them in a sieve or colander to remove the canning liquid. (Side benefit: you’ll reduce sodium content, too.)
Swaps and Companions for Including Pulses in a Cancer Prevention Diet
For the ultimate way to use dry beans, dry peas, chickpeas and lentils to create a healthier diet, here are two key strategies.
- Swap pulses to help reduce foods you want to limit.
- Use dry beans and peas, chickpeas, or lentils to replace some or all the meat in chili, stew, and casseroles.
- Cut back on chips and other high-calorie snack foods that are low in nutrients and fiber. Instead, use hummus and other bean-based dips to make eating more vegetables a tasty choice for snacks and meals. For example, try roasted chickpeas as a snack or as part of a vegetable salad.
- Amplify the benefits of pulses by their companion foods.
- Although pulses are high in iron, this iron is in a form that is less well-absorbed than the iron from meat. Counteract that by including foods rich in vitamin C – which increases iron absorption – in meals with pulses. Tomatoes, peppers, and leafy green vegetables are just a few examples of vegetables that are natural companions for pulses in many dishes.
- You often see chickpeas or kidney beans on salad bars. Bring the idea home and add them to make homemade salads filling and tasty.
Uchunguzi unaonyesha kwamba kuna chakula ambacho labda unakosa kati ya chaguzi zako za lishe inayopunguza hatari ya kansa: Pulses. Huenda ukawajua kuwa maharagwe kavu, maharagwe, na vitunguu... au kuwa sehemu ya familia ya mboga. "Kama unafikiria juu ya vyakula vya kuingiza kulingana na Mapendekezo ya Kuzuia Saratani ya AICR, uwezekano ni kwamba wazo lako la kwanza ni mboga, matunda, na nafaka nzima. """ Hata hivyo, mboga za majani pia zina mengi ya kutoa, zikiwa sehemu ya lishe inayopendekezwa inayohusisha mimea. Chakula na Mgogoro wa Utambulisho Watu wengi hawajui, au labda wamechanganyikiwa na, nini pulses ni. Maneno yenye kutatanisha: Una uwezekano mkubwa zaidi wa kuyaita "mboga kavu na maharagwe" au "lentils", kwa mfano. Mapendekezo ya lishe mara nyingi huzungumzia mboga au mboga, ambazo ni maneno mapana zaidi. Mimea ya mboga ni neno la jumla na hurejezea mmea unaokua katika vichaka. Zote zifuatazo ni aina ya mboga: - Pulses ni mbegu kavu zinazokula ndani ya pods. Wao huwa na protini nyingi na nyuzi nyingi, na mafuta machache. Mchuzi wa nyanya ni pamoja na: nyanya kavu, kama vile nyanya, nyanya nyeusi, nyanya ya Cannellini, nyanya ya navy, na nyanya ya pinto, nyanya, nyanya zinazotumiwa kutengeneza hummus, nyanya kavu, kijani au manjano, unaweza kuipata kama nyanya iliyogawanyika inayotumiwa kwa kawaida katika supu, au nyanya kavu nzima, pamoja na nyanya nyeusi. Pia, ndizi huwa na rangi nyekundu na nyeusi. - Mimea ya nafaka ya mafuta inatia ndani maharagwe ya soya na karanga. Ingawa pia hukua katika vichaka, ni chanzo cha mafuta yasiyo na unyevu na pia protini. - Mboga safi (mboga na maharagwe) hazikaushwa, na hazitoi protini au nyuzi nyingi katika kipimo sawa. - Nyasi za kijani na maharagwe ya kijani-kibichi huunganishwa pamoja na mboga nyingine zenye wanga. - Mbegu za kijani (nyuzi) na za manjano zimegawanywa pamoja na mboga nyingine ambazo zina kalori chache hata zaidi. Na si majina tu yanayochanganya. Mapendekezo katika Marekani na duniani kote kugawanya mboga katika makundi tofauti ya chakula, kulingana na wasiwasi wa lishe ya kipaumbele cha juu. Kwa mfano, tovuti ya USDA ya MyPlate inasema kwamba ikiwa unapata protini yako kutoka kwa vyanzo vya mimea, unapaswa kuzingatia mboga kama sehemu ya kikundi cha vyakula vya protini. Lakini ikiwa unakula kuku, samaki, nyama, mayai, na karanga kila siku kwa kiasi kinachokidhi mahitaji yako ya protini, unaweza kuzingatia mboga kati ya aina ya mboga unazokula. Ikiwa una ugonjwa wa kisukari au pre-diabetes, wasiliana na mtaalamu wako wa lishe au mtaalamu wa kisukari juu ya jinsi ya kuweka mfuatano wa vyakula vyenye wanga (kama vile nafaka nzima, mboga zenye wanga na matunda). Pulses - jukumu la kipekee katika mlo wako Pulses kuchangia mlo kwa hatari ya chini ya kansa na afya bora kwa ujumla kwa njia kadhaa. Kwa mfano, wakati wa kuandaa chakula cha mchana, nyanya kavu, maharagwe kavu, na chickpeas ni juu ya kila mmoja. Unaweza kujenga lishe yenye nyuzi nyingi ili kusaidia kupunguza hatari ya kansa ya utumbo kwa kujumuisha mboga, matunda, nafaka nzima, na karanga siku nzima. Kwa sababu ya gramu 6 hadi 10 za nyuzi katika kikombe kimoja cha mboga, unaweza kuongeza matumizi ya nyuzi karibu na lengo la kupendekeza la gramu 30 au zaidi kwa siku. Nyuzinyuzi zilizo katika mboga husaidia kusafirisha taka kupitia mfumo wa kumeng'enya chakula upesi zaidi. Kuendeleza microbiome ya afya ya utumbo: Mimea ya mboga hutoa aina kadhaa za nyuzi za prebiotic. Aina hii ya nyuzi inayoweza kuchemshwa hutegemeza aina za bakteria katika matumbo zinazohusiana na afya nzuri. Utafiti zaidi unahitajika, lakini hadi sasa, masomo katika panya na masomo ya binadamu mdogo yanaonyesha kwamba butyrate na asidi nyingine za mafuta za mlolongo mfupi ambazo vijidudu vya matumbo hutengeneza kutoka kwa misombo hii ya prebiotic zinaonekana kusaidia kupunguza uvimbe, kuzuia ubadilishaji wa asidi za bile katika matumbo kwa fomu ambazo zinaweza kuunda uharibifu wa seli ambao husababisha saratani na kuathiri njia za ishara za seli. Mbali na protini na nyuzi, mboga ni chanzo kizuri cha virutubisho kadhaa ambavyo mara nyingi ni chini ya viwango vya kupendekezwa katika lishe ya Marekani. Wao ni juu katika magnesiamu na potasiamu, ambayo kufanya kazi pamoja ili kukuza shinikizo la damu afya. Pia ni chanzo kizuri cha folati, vitamini B ambayo utafiti unaonyesha inaweza kusaidia kupunguza hatari ya kansa kwa kudumisha DNA yenye afya na kuweka jeni zinazohimiza kansa "kuzimwa". Na mbegu hutoa polyphenol phytochemicals ambazo zinaunga mkono ulinzi wa antioxidant. Uthibitisho mwingi wa jinsi phytochemicals za pulses zinaweza kusaidia kupunguza uvimbe na kuzuia njia zinazohusika katika maendeleo ya kansa hutoka kwa masomo ya maabara. Utafiti mdogo wa uingiliaji wa binadamu unaonyesha kupungua kwa alama za uvimbe, pamoja na kupungua kwa cholesterol ya LDL na shinikizo la damu. Ripoti ya hivi karibuni ya jopo la wataalamu juu ya "ubora wa wanga" ilitambua vipimo kadhaa muhimu - uwiano wa nyuzi kwa wanga wa jumla, uwiano wa wanga kama sukari, maudhui ya sodiamu na potasiamu, na maudhui ya nafaka nzima (ambapo inatumika). Pamoja, hizi zinaangazia vyakula vinavyochangia lishe yenye virutubisho vingi ambayo hukidhi mapendekezo ya lishe kwa afya. Nyasi ni miongoni mwa vyakula vinavyopatikana kwa wingi zaidi. Je, Mbegu Zinaeleweka Kosa Huko Marekani? "Licha ya mapendekezo ya lishe ya kushiriki utafiti juu ya jinsi mboga zinavyoshiriki kupunguza hatari ya saratani na afya bora kwa ujumla, watu wazima wengi bado hula mboga mara kwa mara tu. """ Matumizi ya mboga ni ya kitamaduni. Aina mbalimbali za mboga ni mambo muhimu katika vyakula vingi vya kitamaduni ulimwenguni pote. Lakini kadiri vyakula vinavyokuwa vya Magharibi, mara nyingi watu huacha kula maharagwe. Watu katika maeneo fulani ya Marekani, hasa Kusini-Mashariki, hula mboga nyingi kuliko katika maeneo mengine. - Matumizi pia inaripotiwa kuwa ya juu zaidi miongoni mwa watu wenye elimu zaidi na katika vikundi vya kikabila vya Asia au Kihispania. - Kwa kushangaza, licha ya thamani ya mboga kama chanzo cha bei nafuu ya protini, matumizi inaonekana kuwa ya juu kati ya watu wenye mapato ya juu badala ya wale wenye mapato ya chini. Habari zisizo sahihi na maoni yasiyofaa yanapatikana kwa wingi. Kwa watu wengi, maharagwe ni chakula cha kupendeza, lakini kwa wengine, ni chakula cha kupendeza, kwa sababu ya kiwango cha chini cha kalori, ambayo ni kiwango cha chini cha kalori katika chakula. Katika majaribio ya randomized kudhibitiwa ya uingiliaji wa binadamu, moja kutumikia ya pulses kila siku imesababisha kiasi cha kupoteza uzito na kupunguza mafuta ya mwili, hata wakati mlo hakuwa makusudi kupunguza kalori. - Hofu ya <unk>anti-nutrients<unk>: Watu wanaweza kuona vichwa vya habari vya wasiwasi kuhusu misombo inayoitwa lectins katika mboga. Matokeo haya mara nyingi hutokana na masomo ya maabara kwa kutumia maharagwe mbichi au misombo ya lectin iliyojitenga ambayo inadai kuunganisha lectins na uvimbe wa muda mrefu na uharibifu wa matumbo. Lakini maonyo hayo hayataji habari muhimu kwamba lectini hukatiliwa mbali wakati wa kupika. Na, kwa kuwa huyeyuka katika maji, kwa kawaida huondolewa kwa kupikwa au kuhifadhiwa ndani ya maji. Utafiti unaonyesha kwamba kiasi kidogo cha lectins inaweza kusaidia mfumo wa kinga na inaweza kusaidia katika matibabu ya kansa. - Mahangaiko kuhusu gesi ya matumbo: Wakati bakteria za matumbo zinapobadilisha misombo ya prebiotic katika pulses kuwa vitu vya kinga, hutokeza gesi. Hata hivyo, wataalamu wa lishe mara nyingi hutaja kwamba watu wanapozidisha chakula hicho hatua kwa hatua na kukitumia mara nyingi badala ya mara kwa mara, mara nyingi uvumilivu huongezeka. Ni jambo la kuvutia kwamba vyakula vya kitamaduni ambavyo kwa kawaida vimejumuisha wingi wa mboga, mara nyingi hutumia vikolezo kama vile tangawizi, fennel, na mbegu za cumin ambazo zinajulikana kupunguza uzalishaji wa gesi. Ikiwa unafanya chakula cha mboga nyumbani kutoka kwa umajimaji, tumia maji ya kuyeyusha na upike mboga katika sufuria safi ya maji. Ikiwa unafanya kazi na maharagwe ya makopo, hakikisha kuwa umechuja na kuosha kwa kutumia kisu au mchuzi ili kuondoa umajimaji wa makopo. (Faida ya upande: utapunguza kiasi cha sodiamu, pia.) Kuingiza Pulses katika Chakula cha Kuzuia Saratani: Kwa njia ya mwisho ya kutumia maharagwe kavu, maharagwe kavu, chickpeas na lentils kuunda chakula cha afya, hapa ni mikakati miwili muhimu. - Badilisha mboga ili kusaidia kupunguza vyakula unavyotaka kupunguza. - Tumia maharagwe na maharagwe kavu, maharagwe, au vitunguu-tungu badala ya nyama fulani au yote katika pilipili, mchuzi, na mchuzi. - Punguza kula chips na vyakula vingine vyenye kalori nyingi ambavyo havina virutubisho na nyuzi nyingi. Badala yake, tumia hummus na mchuzi mwingine wa maharagwe ili kufanya kula mboga zaidi kuwa chaguo la kupendeza kwa vitafunio na chakula. Kwa mfano, jaribu kula maharagwe yaliyochomwa kama vitafunio au kama sehemu ya saladi ya mboga. - Ongeza manufaa ya mboga kwa vyakula vinavyoambatana nazo. - Ingawa mboga zina madini mengi ya chuma, chuma hicho hufyonzwa vibaya kuliko chuma kinachotokana na nyama. Kupambana na kwamba kwa kujumuisha vyakula tajiri katika vitamini C <unk> ambayo huongeza chuma kufyonzwa <unk> katika chakula na mboga. Nyanya, pilipili, na mboga zenye majani ya kijani ni mifano michache tu ya mboga ambazo ni rafiki wa asili wa mboga katika sahani nyingi. - Mara nyingi unaona maharagwe au maharagwe ya figo kwenye baa za saladi. Njoo nyumbani na uongeze ili saladi za nyumbani ziwe zenye kupendeza na zenye ladha.