Research has shown that downing a cup of beans or lentils every day may help people with type 2 diabetes control their blood sugar and possibly reduce their risk of heart attacks and stroke, according to a small study out today.
Researchers found that compared with a diet rich in whole grains, getting a daily dose of legumes led to small drops in an important measure of blood sugar as well as in blood pressure and cholesterol levels.
Findings in the Archives of Internal Medicine showed that after three months on the bean diet, study participants’ estimated 10-year risk of cardiovascular disease had fallen from 10.7 percent to 9.6 percent.
“Legumes are good protein sources, and proteins tend to dampen the blood glucose response and they lower blood pressure,” said Dr. David Jenkins of St. Michael’s Hospital in Toronto, who led the work.
“They are also good sources of fiber and that tends to be associated with lower cholesterol,” he told Reuters Health.
According to Jenkins, even though the drops were not huge, they were impressive in part because the whole-grain comparison diet is a healthy one and in part because people in the study were already on diabetes and blood pressure drugs.
“We hope that this could be the point that allows you to delay medication use,” Jenkins said. But, he added, “if we can keep people on medications throughout their life and not have complications of diabetes, we have won.”
Legumes such as beans, chickpeas and lentils are already recommended for diabetics due to their low glycemic index, a measure of how far and how fast a given food sends up blood sugar. But there are few studies of their direct effects in diabetes, according to Jenkins and his colleagues.
They divided 121 people with diabetes into two groups, one of which was instructed to up their intake of cooked legumes by at least a cup a day. The other was told to eat more whole wheat products to boost their fiber intake.
After three months, the researchers found that haemoglobin A1c levels had dropped from 7.4 per cent to 6.9 per cent in people eating beans, while it had fallen from 7.2 per cent to 6.9 per cent in those getting extra whole wheat.
The number reflects the average blood sugar levels over the past two to three months and experts recommend keeping it under seven per cent.
“We were able to drop them into the 6s where you want them,” said Jenkins. He added that U.S. health regulators consider a change of 0.3 or 0.4 percentage points to be “therapeutically relevant.”
The larger reduction seen with legumes as opposed to whole wheat – 0.2 percentage points – was statistically reliable, but it is unclear exactly what it means for diabetics.
There was no reduction in blood pressure with extra whole wheat, but a drop from 122 to 118 points in systolic blood pressure (the top number) with legumes and from 72 to 69 in diastolic (the bottom number). Blood pressure readings are considered normal if they are no more 120 over 80.
Given the lower blood pressure, Jenkins and his colleagues calculated that diabetics getting a daily dose of beans would lower their 10-year risk of heart attack or stroke by just under one percentage point compared with people eating whole wheat.
By comparison, cholesterol-lowering drugs are thought to cut 10-year cardiovascular risk by about 20 per cent – or two percentage points in people with a baseline risk of 10 per cent.
The study didn’t find any more gastrointestinal complaints in the legume group, apparently deflating the notion that downing lots of beans leads to excessive flatulence. Jenkins did warn, however, that the comparison group also got a lot of fiber, which could have drowned out a potential effect.
He said people across the globe have recently shifted away from eating legumes.
“The public should be doing some preventive strategies using these foods,” he said. “We are not introducing some novel “Frankenfood” into the diet – this is really deep, traditional stuff.”
An editorial published with the study notes that nutrition therapy is effective in diabetes, but questioned whether people with the disorder can eat enough legumes to reap the benefits.
Marion Franz of Nutrition Concepts by Franz Inc in Minneapolis, who wrote the editorial, also said it’s unclear whether the potential effect of legumes is related to their low glycemic index or their high fiber content.
Avoid These Nigerians Food To Burn Stubborn Belly Fat (Video)
Being overweight or obese can be detrimental to your health. It is not advisable to have excess fat in the abdominal cavity because it can lead to some health issues. Getting your dream body will not be easy and you need to make some sacrifices to your diet. You will also need to turn a blind eye to some fatty foods.
If you’re ready to get rid of the belly fat, then stay put as Information Nigeria brings you some important tips that will help.
1. Avoid sugar and carbonated drinks
Did you know that consuming sugary substances like coke, fanta can lead to weight gain and a number of health problems like high blood pressure?. This is due to the high fructose content found in added sugars. Taking sugar-filled drinks may slow your metabolism and this in turn can make it harder for your body to burn fat. Fructose can only be metabolized by your liver. When you consume too much, you push your liver to its limit and it becomes overloaded, then it turns the fructose into fat and it ends up getting stored in your belly. To avoid putting yourself from risk, you should cut back on foods and drinks that contain huge amounts of sugar.
2. You also have to forgo junk foods like meat pie, cakes, rolls, candies, burgers, ice cream and cookies. You also need to do away with heavy foods like eba, akpu, pounded yam, rice among others. Switch up your eating habits and opt for a more balanced-diet if you want to burn your belly fat. Avoid consuming refined carbs like bread, pizza, potation chips etc. You should also stay away from processed and heavy foods because they contribute to stubborn belly fat. You should choose to eat proteinous foods like fish, eggs, and milk. starch contains fat, sugar and salt. They help a person feel fuller so you don’t end up looking for something to munch on after eating. It basically keeps hunger at bay.
3. Eat the right amount of fruits, vegetables, fibrous foods and whole grains – You can add vegetables, fruits and whole grains to your weight loss diet. They provide essential vitamins, minerals, fiber and other substances that are good for your body. Examples of fibre rich foods include; beans, broccoli, avocados, apples, oatmeal brown rice and whole grain bread.
4. Try to incorporate exercise into your daily or weekly routine – Exercise helps to speed up your metabolism and helps you shed weight. The bitter truth is that wearing just waist trainers and staying put in one position will not make you lose that stubborn belly fat. You should hit the gym.
5 Reduce alcohol intake – Excess intake of alcohol also leads to a host of health problems especially the build-up of fat in the belly area. Have you ever noticed that those who drink alcohol, especially men, often develop ‘pot-bellies’. Alcoholic drinks like beer provide your body with calories and very little nutrients. It can also increase your appetite. Replace the alcoholic drinks with water or alternate with low calorie, non-alcoholic beverages. Too much alcohol can cause liver damage and other serious health problems.
6. Try out apple cider vinegar – Apple cider vinegar is made in a two-step fermentation process. It is obtained from apples that have been crushed, distilled and fermented. Acetic acid is the main active component of apple cider vinegar. It is safe for consumption in small quantities and can be taken as a supplement. Do not also consume it straight from the bottle or in its pure form. Add 1 to 2 tablespoons to water before you drink. You can also add honey or lemon. It is best to drink it before your meals. Research shows it has many health benefits, such as lowering blood sugar levels.
Williams Uchemba And His Wife Exchange Wedding Vows In Lagos (Video)
Popular Nigerian actor, Williams Uchemba and his wife, Brunella Oscar have officially solemnized their union.
The couple finally exchanged their wedding vows at Dominion city church in Lagos state.
The beautiful wedding ceremony was reportedly officiated by the founder of the church, Dr. David Chukwudi Ogbueli alias Papa Eagle.
Celebrities, fans and well-wishers poured in congratulatory message for the couple after photos and videos from the ceremony hit the internet.
The actor wore a sleek tuxedo, while his bride, wore a lovely white gown.
Watch the videos below:
— Ngozi Clara (@ngoziclara) November 21, 2020
Actor, Model, Comedian, Philanthropist… Meet The Latest Groom, Williams Uchemba
Williams Uchemba, who was born on October 22, is an actor, motivational speaker, model, comedian, entrepreneur and philanthropist. The Abia-born thespian graduated with a Bachelor’s Degree in International Relation from the University of Nigeria, Nsukka in Enugu State.
Uchemba began his career in the early 2000s as a child actor and came into the limelight in 2001 after appearing in the Nollywood blockbuster movie, “The Journey of the Dead” along with Olu Jacobs, Ramsey Noah, and Pete Edochie.
Since then, the multi-talented actor never looked back as he has gone ahead to feature in more blockbuster movies like Sugar Rush (2019), Merry Men 2(2019) and Story Story: The African Rideshare (2018). He is the recipient of several awards.
The actor adopted an 18-year-old furniture maker in June and he promised to sponsor his education. He recently got married to his longtime girlfriend, Brunella Oscar at her hometown, Alor in Anambra state. The actor’s wife, Brunella opened up on their love story with Wedding Digest Naija and she disclosed that she made the first move. According to the English trained medical doctor, they both met on Facebook after she sent him a message.
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