Research Focus, The Health Benefits of Beans, Legumes and Lentils

Alastair Hunt
1 day ago
4 min read

For optimal health, we advocate a plant based / plant forward diet. And yes, we also eat meat, fish and a decent cocktail. It is the overall balance of foods that matter, to support a healthy body and mind. Beans, legumes and lentil provide health benefits and should be part of every diet, notwithstanding any sensitivities.

As we often get asked 'Why?' and sometimes even called out on our position, here is a collection of studies (meta analyses - studies of multiple studies) that inform our thinking. Importantly, what does the totality of the evidence say?

As ever, please talk to your doctor or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle, especially if you are under treatment.

Mansouri F, de Simone G, Bordoni L, Gabbianelli R. The effects of nonsoy legumes consumption on serum levels of inflammatory biomarkers and Adiponectin in overweight/obese adults: A systematic review and meta-analysis of randomized controlled trials. J Nutr Biochem. 2024 Nov;133:109718. doi: 10.1016/j.jnutbio.2024.109718. Epub 2024 Aug 3. PMID: 39103105.

Thorisdottir B, Arnesen EK, Bärebring L, Dierkes J, Lamberg-Allardt C, Ramel A, Nwaru BI, Söderlund F, Åkesson A. Legume consumption in adults and risk of cardiovascular disease and type 2 diabetes: a systematic review and meta-analysis. Food Nutr Res. 2023 May 30;67. doi: 10.29219/fnr.v67.9541. PMID: 37288088; PMCID: PMC10243120.

Mendes V, Niforou A, Kasdagli MI, Ververis E, Naska A. Intake of legumes and cardiovascular disease: A systematic review and dose-response meta-analysis. Nutr Metab Cardiovasc Dis. 2023 Jan;33(1):22-37. doi: 10.1016/j.numecd.2022.10.006. Epub 2022 Oct 21. PMID: 36411221.

Zargarzadeh N, Mousavi SM, Santos HO, Aune D, Hasani-Ranjbar S, Larijani B, Esmaillzadeh A. Legume Consumption and Risk of All-Cause and Cause-Specific Mortality: A Systematic Review and Dose-Response Meta-Analysis of Prospective Studies. Adv Nutr. 2023 Jan;14(1):64-76. doi: 10.1016/j.advnut.2022.10.009. Epub 2023 Jan 5. PMID: 36811595; PMCID: PMC10103007.

Nchanji EB, Ageyo OC. Do Common Beans (Phaseolus vulgaris L.) Promote Good Health in Humans? A Systematic Review and Meta-Analysis of Clinical and Randomized Controlled Trials. Nutrients. 2021 Oct 21;13(11):3701. doi: 10.3390/nu13113701. PMID: 34835959; PMCID: PMC8619065.

Viguiliouk E, Glenn AJ, Nishi SK, Chiavaroli L, Seider M, Khan T, Bonaccio M, Iacoviello L, Mejia SB, Jenkins DJA, Kendall CWC, Kahleová H, Rahelić D, Salas-Salvadó J, Sievenpiper JL. Associations between Dietary Pulses Alone or with Other Legumes and Cardiometabolic Disease Outcomes: An Umbrella Review and Updated Systematic Review and Meta-analysis of Prospective Cohort Studies. Adv Nutr. 2019 Nov 1;10(Suppl_4):S308-S319. doi: 10.1093/advances/nmz113. PMID: 31728500; PMCID: PMC6855952.

Viguiliouk E, Blanco Mejia S, Kendall CW, Sievenpiper JL. Can pulses play a role in improving cardiometabolic health? Evidence from systematic reviews and meta-analyses. Ann N Y Acad Sci. 2017 Mar;1392(1):43-57. doi: 10.1111/nyas.13312. Epub 2017 Mar 2. PMID: 28253436; PMCID: PMC5413842.

Other

Bhandari B, Liu Z, Lin S, Macniven R, Akombi-Inyang B, Hall J, Feng X, Schutte AE, Xu X. Long-Term Consumption of 10 Food Groups and Cardiovascular Mortality: A Systematic Review and Dose Response Meta-Analysis of Prospective Cohort Studies. Adv Nutr. 2023 Jan;14(1):55-63. doi: 10.1016/j.advnut.2022.10.010. Epub 2022 Dec 22. PMID: 36811594; PMCID: PMC10102997.

Wang Y, Liu B, Han H, Hu Y, Zhu L, Rimm EB, Hu FB, Sun Q. Associations between plant-based dietary patterns and risks of type 2 diabetes, cardiovascular disease, cancer, and mortality - a systematic review and meta-analysis. Nutr J. 2023 Oct 4;22(1):46. doi: 10.1186/s12937-023-00877-2. Erratum in: Nutr J. 2024 Jan 4;23(1):6. doi: 10.1186/s12937-023-00891-4. PMID: 37789346; PMCID: PMC10548756.

Neuenschwander M, Stadelmaier J, Eble J, Grummich K, Szczerba E, Kiesswetter E, Schlesinger S, Schwingshackl L. Substitution of animal-based with plant-based foods on cardiometabolic health and all-cause mortality: a systematic review and meta-analysis of prospective studies. BMC Med. 2023 Nov 16;21(1):404. doi: 10.1186/s12916-023-03093-1. PMID: 37968628; PMCID: PMC10652524.

Learn More about Whole Food Groups

Final Thoughts

A whole food focused diet matters. And this does not mean having to give up meat, fish, dairy or your favourite desert. Just add a little more of what really counts, a few times per week.

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