Benefits of Lentils and Chickpeas

[Music] if you compared the total antioxidant content of ten different legumes which do you think would come out on top pinto beans lima beans red kidney beans black kidney beans for which I think they just mean black beans navy beans small red beans black-eyed peas mung beans lentils versus chickpeas who can guess the winner and the loser quick pause the video coming in at number 10 bottom of the barrel all I'm a beans then navy beans both pretty sad then black-eyed peas then mung beans which is what they typically make bean sprouts out of then

moving into the winner's circle kidney beans but there were some of you that guessed that that would be our number one but no they're just middle of the pack there are five better I'm gonna pause again and reconsider next pinto beans then black beans and the bronze to small red beans and who do you think got the gold anyone want to take any bets the lentil soup or hummus what do you think and it's lentils for the win you can see how lentils pull away from the pack in terms of scavenging up free radicals lentils

topped the charts based on a variety of different measures maybe because they're so small and the nutrients are concentrated in the seed coat and so smaller means more surface area that'd be my guess when pitted against cholesterol in vitro to try to prevent oxidation lentils also seem to stand out perhaps making it the best candidate for the development of a dietary supplement for promoting heart health and for preventing cancers or you could just have some lentil soup I just throw them in my pressure cooker with oat groats when I make oatmeal aside from lentils black

beans black soy beans and red kidney beans also seem to top the list here's the breakfast now if you also serve a bowl of black bean soup or just the amount of fiber in that bowl of soup or just the amount of AB accidents found in that bowl of soup which do you think works better whole plant foods can be greater than just the sum of their parts nowadays it's popular to isolate and sell functional components of foods as dietary supplements however the extracted ingredients may not produce the same effects when delivered outside of a

whole food form in this study for example they compared the ability of black beans to attenuate after meal metabolic oxidative stress and inflammatory responses to a crappy breakfast and to determine the relative contributions of dietary fiber and antioxidant capacity to the overall effect well it's kind of a no-brainer the results of the whole black beans in the meal improve metabolic responses that could not be explained by either the fiber or antioxidant fractions alone beans can even affect our responses to subsequent meals when our body detects starch in our small intestine it slows down the rate

at which our stomach empties hmm that makes sense the body wants to finish digesting before the next meal comes down the pike and so my eating a slowly digesting starch such as lentils trigger these potent mechanisms to result in a sustained delaying effect on stomach empty here's the stomach emptying rate at a second meal for a half hours later after you eat a quickly digesting starch like bread this is not how fast you're emptying the bread this is how fast your stomach is emptying a second meal hours later after you ate the bread but what

about the same meal eaten four and a half hours after eating lentils significantly slower like up to an hour slower which means you would feel that much fuller that much longer after lunch because you had some beans for breakfast then when all the fiber and resistance starts making it down to our large intestine they can feed the good bacteria in our colon researchers fed people a little over a cup of canned chickpeas a day and in just three weeks some of the bad bacteria the pathogenic and purification bacteria got crowded out cutting the number of

people colonizing a high mon you're producing bacteria nearly in half indicating the chickpeas have the potential to modulate our intestinal microbiome to promote intestinal health within a matter of weeks [Music] you