[Music] studies like this show that those who eat the most legums appear to have only a fraction of the risk of a form of pre-diabetes known as metabolic syndrome those that ate three or more servings of beans a week only had about a quarter of the odds of the disease compared to those who had one serving or less yes Bean consumption associated with lower body weight a Slimmer waste less obese and blood pressure and population studies but whether the association of bean consumption with healthier body weight and risk factors for metabolic syndrome is due to
physiological effects of the beans themselves were simply an indicator of a healthier lifestyle was uncertain anyone smart enough to eat beans maybe smart enough to eat all sorts of other healthy foods so maybe bean consumption is just a marker for a healthy diet so researchers put it to the test reducing belly fat maybe the best way to treat metabolic syndrome and reduce the risk of pre-diabetes turning into full-blown diabetes energy restriction has been the Cornerstone of most weight loss strategies however evidence suggests that the majority of individuals who lose weight by calorie cutting regain it
during the subsequent months or years starving ourselves almost never works long term thus it's important to identify foods that can be easily incorporated into the diet and spontaneously lead to the attainment and maintenance of a healthy body weight and improved metabolic control so for the first time ever they did a head-to-head test beans versus caloric restriction the Bean Group was asked to eat five cups a week of lentils split peas chickpeas or navy beans so the Bean Group was asked to eat more food and The Cutting calories group was asked to eat less food and
the more food group one Not only was regular Bean consumption as effective as portion control in reducing pre-diabetes risk factors like slimming waist lines and better blood sugar control but the bean diet led to additional benefits Beyond just calorie reduction perhaps due to some functional properties of pulses which are beans and peas in conclusion five cups a week of beans chickpeas split peas and lentils in an ad libidum diet meaning they weren't told to change their diet in any other way reduced risk factors of metabolic syndrome and these effects were equivalent and in some instances
stronger than telling people to cut 500 calories from their daily diet these results are encouraging news for individuals with or at risk for type 2 diabetes since they indicate that simple diet changes such as the inclusion of beans can have a positive impact on blood sugar control [Music]
