Michael Greger MD on his NutritionFacts.org website, reports on studies that show people eating 3 or more cups per week of beans had only 1/4 the probability of developing pre-diabetes which can turn into full blown diabetes compared to those who ate only 1 serving of beans per week or less.
They also found that bean consumption led to additional benefits beyond weight control, such as “improved gylcaemic control and insulin sensitivity”.
These results suggest we should add 5 or more cups of legumes per week to our regular diet.
Reducing belly fat and obesity is a large factor in preventing and combating these diseases. Diets that reduce calorie intake have been the most widely used method to lose fat and reduce obesity. However, the majority of people who go on reduced calorie diets typically regain their weight during subsequent months or years. Dr. Greger reports on a study that showed that people who ate 5 cups of lentils, chickpeas, yellow split peas, or navy beans per week without reducing their calorie intake lost more weight than those people who reduced their calorie intake by 500 calories per day.
Dr. Michael Greger is a physician, author, and internationally recognized speaker on nutrition, food safety, and public health issues.
Dr. Greger reviews published and peer reviewed articles covering the relationship between nutrition, diet, health and disease. He regularly provides a simple analysis of these articles through updates on his website and videos he creates. His analyses, in written and video form, are designed to be easily understood by the average person.
Here is his website – NutritionFacts.org.
Here is his youtube channel – NutritionFacts.org.