New research from Canadian scientists may lead you to rethink your eating habits. Just one serving of legumes a day lowers low-density lipoprotein (LDL) cholesterol and reduces the risk of heart disease.
Beans, lentils, chickpeas are rich in vitamins and minerals and have a low glycemic index. They contain magnesium, calcium, dietary fiber that reduce cholesterol, vegetable protein, folic acid. Eating legumes every day can help reduce the amount of trans fats and processed meats (processed foods) in the diet.
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In the study of a team of scientists from the Hospital of St. Michael (Canada) 1037 people took part. According to the results of the experiment, it was revealed that 130-150 grams of lentils or beans per day is an ideal serving for a side dish to reduce LDL cholesterol by 5%, and the risk of heart disease by 5-6%.
The large amount of plant fiber and fiber in these foods stabilizes the digestive tract, slows down digestion and reduces hunger. A side dish of lentils or beans helps to avoid sudden surges in blood glucose and maintains its level within the normal range (no higher than 5-6 mmol / L).
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