Beans instead of meat help the heart and reduce weight

More than a hundred men of working age participated in the project. They were divided into two groups: some followed a habitual diet with a large amount of pork, beef and sausages, while others were offered products based on peas and beans, while meat in their diet was limited to a level that is considered safe according to international recommendations.

In six weeks, the difference became apparent. Those who ate more legumes lost about a kilogram of weight on average and lowered their cholesterol levels, which is considered a key factor in cardiovascular diseases. The second group showed much more modest changes — only about 300 grams of weight loss.

Special attention was paid to the effect on vitamins and trace elements. Despite the fact that legumes do not contain vitamin B12, the participants’ levels remained within the normal range. At the same time, it was the “legume” group that received more iron, and there was no difference in iodine intake among men. This means that a moderate reduction in meat does not deprive the body of essential substances.

It is noteworthy that the participants easily coped with the new diet. Bean products turned out to be easy to prepare, and the suggested recipes made the transition more comfortable. It is emphasized that such dietary changes do not require drastic sacrifices and can be accessible to most people.

According to experts, even small steps towards plant-based foods make food healthier and more sustainable. And if you replace at least some of the usual meat with bean dishes, both the heart and the figure will benefit.