Tag Archives: Legumes

legumes fight against diabetes

Consuming legumes is associated with a lower risk of diabetes

If you still needed an extra reason to get that five a day, you should know that researchers just released a study concluding that legume consumption is associated with a lower risk of diabetes.

legumes fight against diabetes

Compared to individuals with a lower consumption of total legumes — lentils, chickpeas, beans and peas — individuals with a higher consumption had a 35 percent lower risk of developing type 2 diabetes. Image credits: CSIRO

Legumes such as beans, chickpea, or lentil, are a significant source of protein, dietary fiber, carbohydrates and dietary minerals. They contain no cholesterol and little fat or sodium. In case you don’t know what this means, it means that legumes are really good for you. Researchers write:

“Legumes, a low-energy, nutrient-dense and low glycemic index food, have shown beneficial effects on glycemic control and adiposity. As such, legumes are widely recommended in diabetic diets, even though there is little evidence that their consumption protects against type 2 diabetes.”

They analyzed 3349 participants at high risk of cardiovascular disease but without type 2 diabetes. After four years, individuals who ate more legumes (28.75 grams/day, equivalent to 3,35 servings/week) had a 35% lower risk of developing type 2 diabetes. Lentil was especially highlighted, with people who consumed less than half a serving per week being 33% more likely to develop type 2 diabetes than those who ate up to a full portion a week.

Of course, correlation doesn’t imply causation. As the paper itself states, it’s very difficult to establish a cause-effect relationship between legumes and diabetes, but the idea that legumes fight diabetes is being supported by more and more evidence. This is not a new idea — this idea has been embedded in popular belief for a long time, but surprisingly little scientific evidence has confirmed it so far.

Even something as small as replacing half a serving/day of foods rich in protein or carbohydrates (eggs, bread, potatoes with lentils, chickpeas, dry beans and fresh peas) can have a major effect. Especially in the context of a Mediterranean diet (characterized especially by a high consumption of vegetables and olive oil and moderate consumption of protein), legumes make a big difference. Researchers conclude:

“A frequent consumption of legumes, particularly lentils, in the context of a Mediterranean diet, may provide benefits on type 2 diabetes prevention in older adults at high cardiovascular risk.”

Because they are a low-glycemic index food containing sizeable amounts of fibre and rich in B vitamins, legumes are a healthy source of nutrients and energy for humans. In fact, the Food and Agriculture Organization of the United Nations (FAO) declared 2016 as the international year of legumes to raise people’s awareness of their nutritional benefits. While this study is a bit late to that part, it’s still an important finding which shows just how important legumes are. The fact that a healthy diet protects against chronic diseases should surprise no one, but I’m happy when a study like this comes along and just underlines that fact even more.

Journal Reference: Reference: Becerra-Tomás N, Díaz-López A, Rosique-Esteban N, Ros E, Buil-Cosiales P, Corella D, Estruch R, Fitó M, Serra-Majem Ll, Arós F, Lamuela-Raventós R.M, Fiol M, Santos-Lozano J.M, Diez-Espino J, Portoles O, Salas-Salvadó J, PREDIMED study investigators. “Legume consumption is inversely associated with type 2 diabetes incidence in adults: a prospective assessment from the PREDIMED study”. Clinical Nutrition (2017). http://dx.doi.org/10.1016/j.clnu.2017.03.015.

Mixed legume and cereal crops don’t need fertilizer to yield a lot of food

Planting legumes alongside cereals could improve crop yields and reduce the environmental impact of farms, researchers have found.

Image credits Hans Braxmeier / Pixabay.

Following the Green Revolution and the wide-scale implementation of intensive farming, nitrogen fertilizers became vital for the way we grow crops. It has become essential to maintain high crop yields, with cereal crops usually getting around 110 kg of nitrogen fertilizer per hectare. But this nitrogen is usually derived from fossil fuels and it has a huge carbon footprint. The work of Dr Pietro Iannetta of the James Hutton Institute on intercropping could drastically reduce or remove our need for such fertilizers altogether. The findings were presented at the British Ecological Society’s annual meeting in Liverpool last week.

Intercropping is the practice of growing two or more types of crops on the same soil at the same time, as opposed to the intensive farming practice of planting a singe crop per field at a time.Dr Iannetta’s work shows that adopting this method of farming could cut greenhouse gas emissions by reducing the need for fertilizers, while boosting biodiversity, food security, and widening markets for local food and drinks at the same time.

A peas of cake

Dr Iannetta grew trial crops of peas and barley together at a 50-50% rate and found that despite using not nitrogen fertilizer, he could produce a total yield in excess of what barley alone would produce. This happens because peas and other legumes fix their own nitrogen — when grown with other crops such as barley, the peas supply the cereal’s nitrogen requirement.

Related story: Make your own compost.

Not only cheaper and more efficient, but this approach is also cleaner. Dr Iannetta estimates that emissions could be reduced by 420,000 tonnes of CO2 equivalent if the UK planted its spring barley alongside legumes and used no fertilizer. That’s the equivalent CO2 that over 420,000 trees process in a year. And, since agriculture makes up around 15% of global greenhouse emissions, this approach could make a huge difference.

Western agriculture currently relies on a narrow range of crops — it’s wheat, barley, and potato heavy. By growing more legumes alongside these staples, intercropping would boost diversity and help make farming more resilient to environmental factors, crop diseases, and pests. It would also help diversify farmers’ produce, and the wider range of locally-available crops would stimulate new markets for sustainable foodstuffs. To this end, Dr Iannetta is also working on developing new ways to brew peas and beans into alcohol. With the help of Professor Graeme Walker of Abertay University working on the enzymes involved in fermentation, Barney’s Beer in Edinburgh, and Arbikie Distillery in Arbroath, he’s working on developing a beer made from 40% whole faba beans.

“Beans are notoriously difficult to ferment, but we have discovered a way of doing this by neutralising the fermentation inhibitors,” he explains.

“Tundra [the beer] is a wonderful, heavily hopped American IPA. By turning pulse starch into fermentable sugars and alcohol from 40% beans intercropped with 60% barley — we have produced a beer using 40% less artificial fertiliser.”

Such research is particularity relevant in countries with little arable soil, those who can’t afford fertilizers, or countries with a heavy tradition in brewing. Scotland, for example, uses 60% of all non-grazing arable land to grow barley, around half of which is for malting and distilling.

“Minimising the amount of artificial nitrogen used to grow barley would save carbon, save money and deliver Scottish whisky — the UK’s greatest export and tax revenue resource — in a more sustainable way.”

“The public wants healthier food that is grown more sustainably. It’s great that shops are now selling grain legume-based crisps and bread, but I wish they used more home-grown legumes. There is a huge opportunity for small growers to diversify and shorten their supply chains by developing their own high-quality legume-based products.”

The by-product of the fermentation is also high in proteins, which can be used as feed in fisheries. Dr Iannetta hopes to have commercially available green beers and neutral spirits by the end of 2017.

“These will have been produced using no human-made fertilisers, and give co-products that provide sustainable and profitable protein production for the food chain,” he concludes.

Legumes are more filling than meat, better for your waist and the planet

Legumes such as beans and peas are more filling than pork and veal, a recent study from the University of Copenhagen’s Department of Nutrition, Excercise and Sports found. The results have several implications for health and agriculture: not only is this practice more sustainable as meat requires far more resources to grow, but it may also help with weight loss.

Image credits used HomeMaker / Pixabay.

Christmas is just around the corner which can only mean one thing: it’s time to eat, and eat hard. Of course, no holiday meal could be complete without meat cooked in a myriad dishes. In a way, this ties in quite neatly with numerous modern dietary recommendations, which encourage protein consumption. Proteins are quite filling but release comparatively little energy when metabolized (calories) and these diets claim to help combat obesity and sustain muscle mass.

Regardless of these diets’ effectiveness, however, the fact remains that producing meat is a far greater environmental burden than growing vegetables. So what can you do to get your holiday fill, share of protein, and satisfaction that you saved those penguins all in one?

Chow on legumes

Until now we didn’t know very much about how legumes compare to meat in sheer filling power — how well they satiate hunger. But the study shows that participants found protein-rich meals based on beans or peas are more filling than protein-rich dishes based on veal or pork. The 43 participants were all normal-weight to moderately overweight males between the age of 18 and 40 and free of any chronic health conditions. They were served three different meals heavy on patties consisting of either beans/peas or veal/pork.

Participants who ate the meal based on beans and peas consumed 12% fewer calories during their next meal compared to those who had eaten a meat-based meal.

“The protein-rich meal composed of legumes contained significantly more fiber than the protein-rich meal of pork and veal, which probably contributed to the increased feeling of satiety,” said head researcher Professor Anne Raben of the University of Copenhagen’s Department of Nutrition, Exercise and Sports.

The study also found that a less protein-rich meal of beans and peas was reported to be as satiating and pleasurable as the protein-rich veal and pork-based meals.

“It is somewhat contrary to the widespread belief that one ought to consume a large amount of protein because it increases satiety more,” she added.

“Now, something suggests that one can eat a fiber-rich meal, with less protein, and achieve the same sensation of fullness. While more studies are needed for a definitive proof, it appears as if vegetable-based meals — particularly those based on beans and peas — both can serve as a long term basis for weight loss and as a sustainable eating habit.”

So this Christmas, put a healthy serving of pork and beans or mushy peas next to the holiday roast — it’ll help keep both your waist and climate change in check.

The full paper “Meals based on vegetable protein sources (beans and peas) are more satiating than meals based on animal protein sources (veal and pork) – a randomized cross-over meal test study” has been published in the journal Food and Nutrition Research.