The island of Sardinia in Italy is known as the Island of Longevity.
The world’s longest-living families also hail from here, producing many centenarians. For a long time, people have been curious about their secrets to longevity. Research has pointed to their dietary habits, notably their reliance on a particular food – beans.
1. It is said, “Short-lived people eat meat; long-lived people eat beans.” Is there truth to this?
Firstly, it must be acknowledged that one should not consume too much meat.
A study from the University of Oxford covering 500,000 individuals found associations between increased intake of red meat and processed meat and 25 diseases, including lung disease, colon polyps, diabetes, cardiovascular diseases like heart disease and hemorrhagic stroke.
A research team from McGill University in Canada also published a study in Nature Food, which indicated that reducing consumption of red meat and processed meat and increasing plant protein intake could potentially extend lifespan by nearly 9 months.
However, China is a major consumer of meat products. According to statistics from the General Administration of Market Supervision of China, the per capita consumption of meat products among residents has risen from 9 kilograms per year in 1978 to 70 kilograms per year in 2022, an almost eightfold increase, far exceeding the recommended dietary guidelines.
Experts suggest that for most people in China who strive for health, it is crucial to control the intake of saturated fats. Zhang Yu, a researcher from the Chinese Center for Disease Control and Prevention, recommends substituting red meat with white meat because the unsaturated fatty acids in white meat can help reduce blood lipids to a certain extent.
The saying goes, “Longevity comes from eating beans.” Perhaps this is not without basis. In January of this year, a research team from Harvard University published a study in the American Journal of Clinical Nutrition. They found that with increasing daily intake of plant-based protein, the likelihood of maintaining good health in old age is higher, and the risk of chronic diseases, cognitive impairments, and psychological issues is significantly reduced.
American author Dan Buettner analyzed the dietary commonalities of various longevity zones worldwide and discovered that legume-based foods are highly prevalent in the diets of longevity regions. In his book mentioning the “Blue Zones,” areas where long-lived populations congregate, there are striking similarities in dietary habits, notably the consumption of legume-based foods.
Other similar studies have found that consuming more legume-based products and reducing red meat and processed meat intake significantly increase lifespan, adding 8.8 years to a 60-year-old and 3.5 years to an 80-year-old.
2. Research has found that consuming more legume-based products can greatly reduce the risk of cancer!
Recently, researchers from Ningbo University and the Ningbo Center for Disease Control and Prevention published a study in the renowned international journal Nutrients in the field of nutrition. They analyzed the relationship between the consumption of legume-based products and cancer rates in 52 studies. The data showed that with increased consumption of legume-based products, the risk of cancer significantly decreased. However, this does not include fermented legume-based products, soy sauce, natto, miso, and similar foods.
Specifically, an increase of 150 grams of legume-based product consumption per day can reduce the risk of cancer by 35%, consuming 100 grams of tofu daily can reduce the risk by 32%, and drinking 30 grams of soy milk daily can reduce the risk by 46%.
The benefits of consuming legume-based products go beyond reducing cancer risk. A research team from West China Hospital affiliated with Southwestern Medical University published a related article in the journal in 2023. According to the research results, substantial intake of soybeans can reduce the risk of diabetes by 17%, cardiovascular diseases by 13%, coronary heart disease by 21%, and stroke by 12%.
3. Will men develop larger chests from consuming soy milk? Clearing up 3 misconceptions!
There have been many rumors online regarding legume-based products, suggesting that they are linked to high uric acid, gout, and even precocious puberty. What’s the truth?
– Are legume-based products the root cause of high uric acid and gout?
Actually, the emergence of this rumor is because some people discovered that dried soybeans contain high levels of purines, ranging from 186 to 218 milligrams per 100 grams. However, processing legume-based products continuously reduces the purine content. For example, tofu contains less than 70 grams of purines per 100 grams.
Furthermore, the “Multidisciplinary Consensus on the Diagnosis and Treatment of Diseases Related to Hyperuricemia” points out that soybeans and soybean products do not cause gout or hyperuricemia. Recent studies have also found that the higher the consumption of legume-based products, the more favorable it is in lowering uric acid levels. Therefore, individuals with already high uric acid levels can also consume legume-based products in moderation.
– Will children consuming legume-based products lead to precocious puberty?
As of now, there is no research evidence supporting this claim. Although legume-based products contain plant estrogens, not all estrogens cause precocious puberty. Moreover, the plant estrogen content in legume-based products is not high, and since children consume them in limited quantities, it is insufficient to induce precocious puberty.
– Will men develop larger chests from drinking soy milk?
Some claim that soy milk containing genistein has estrogenic effects. When ingested, it raises estrogen levels, leading to enlarged chests in men. However, the actual genistein content in soy milk is less than 100 micrograms per milliliter, and it cannot be classified as a hormone; hence, it does not cause situations like men developing larger chests from drinking soy milk.
4. Scientifically “eating beans” requires attention to these 3 points
According to the “Chinese Dietary Guidelines,” the daily intake of legume-based products for adults in China should not exceed the amount equivalent to 15-25 grams of dried soybeans, approximately equivalent to 350 grams of soy milk. Additionally, it is recommended to cook legume-based products using healthy methods, such as minimal oil, salt, and sugar.
However, not all legume-based products are beneficial for health. How to choose healthy legume-based products in daily life?
1. Eat more high-quality legume-based products.
High-quality legume-based products like tofu skin, tofu, and dried beancurd sticks are rich in protein content, have relatively low calorie levels, are low in fat and sodium, and are suitable for regular consumption.
2. Eat fewer low-quality legume-based products.
Fried tofu and dried beancurd sticks increase in calorie and fat content post-frying, easily leading to weight gain. Additionally, fermented products like fermented bean curd and fermented black beans often contain high levels of sodium and should not be consumed in excess.
3. These are not classified as legume-based products.
Although foods like silken tofu, almond jelly, and Japanese tofu are called “tofu,” they primarily consist of soybean powder and starch, lacking isoflavones and soy lecithin, with minimal calcium content, and are not considered legume-based products.
Therefore, not all “bean” products are beneficial for health. It is essential to discriminate in daily life. Additionally, after deep-frying legume-based products, although the taste becomes richer, a significant amount of nutrients are lost, and the high oil, high salt, and increased calorie levels are not conducive to healthy eating.
