According to Hamshahri Online, quoted by Isna, the results of the analysis published in the journal BMC Medicine showed that including more nuts, beans and whole grains in a person’s diet can lead to better health outcomes.
“The results of this study are useful because they detail which dietary changes are most strongly associated with better health,” said Chi Sun, an associate professor of nutrition and epidemiology at Harvard University.
Nuts, beans, and whole grains are all great sources of nutrients that can help improve overall health. For example, whole grains are good choices for a nutritious diet because they provide fiber, vitamins, minerals, and other nutrients. They can help control cholesterol levels, weight, and blood pressure, and reduce the risk of diabetes, heart disease, and other conditions. Similarly, nuts and beans are also rich in nutrients and can help improve overall health outcomes.
New research emphasizes the importance of including more plant foods in people’s diet. While making dietary changes can be challenging, small steps can make a significant difference. By adding nuts, beans and whole grains to their diet, people can improve their health outcomes and reduce their risk of various diseases.
Nuts, beans and whole grains are three essential components of a healthy diet. They are rich in nutrients and have many health benefits. Nuts, beans and whole grains are rich in nutrients such as protein, fiber, vitamins and minerals. For example, one ounce of almonds contains 6 grams of protein, 3 grams of fiber and 14 grams of fat, most of which are healthy unsaturated fats. Similarly, half a cup of baked beans contains eight grams of protein, seven grams of fiber and only one gram of fat. Whole grains such as brown rice and oats are also rich in fiber, protein and vitamins.
Consuming nuts, beans and whole grains can help prevent various diseases. For example, research results show that consuming nuts can reduce the risk of cardiovascular disease and type 2 diabetes. Similarly, consuming beans can help lower blood pressure and reduce the risk of heart disease. Whole grains are also associated with a lower risk of heart disease, type 2 diabetes, and some cancers.
Nuts, beans and whole grains are good for weight control. They are low in calories and high in fiber, which can help reduce appetite and promote satiety. Nuts and seeds regulate body weight because their fats are not fully absorbed and regulate food intake. Research results showed that people who eat one serving of nuts every day, gain less weight in a period of four years. Similarly, consuming beans has been shown to reduce hunger and increase satiety. As a result, consuming nuts, beans, and whole grains can provide countless health benefits. They are rich in nutrients, can help prevent diseases and control weight. Including these foods in your diet can be a simple and effective way to improve overall health.
Eating more nuts, beans, and whole grains can seem daunting at first, but with a little creativity and planning, it can be easy and delicious. One of the easiest ways to include more nuts, beans, and whole grains in your diet is to use them as a base for your meals.
The study estimated that replacing one serving of processed meat per day with whole grains, nuts or beans was associated with a 23 to 36 percent lower risk of cardiovascular problems such as stroke and heart attack, the New York Times reported.
The analysis combined results from studies in the United States, Europe and Asia that asked participants detailed questions about the foods they usually ate.
The researchers followed the participants for an average of 19 years, looking for links between their diet and their health and taking into account other factors that can affect health, including calorie intake, physical activity, smoking and alcohol consumption.
These types of studies cannot determine whether plant-based foods directly prevent cardiovascular disease or type 2 diabetes, the researchers said, and only that there is an association between eating more of these foods and reducing the risk of developing these conditions.
“The benefits of following a diet rich in whole grains, nuts and legumes, and less red and processed meat are supported by at least 30 years of scientific evidence,” said Maya Vadiolo, associate professor of nutrition at the University of Rhode Island in the United States. These plant-based foods are full of heart-healthy fats and fibers that can help control blood sugar and reduce the risk of diabetes. They also contain beneficial herbal compounds. For example, legumes are rich in isoflavones, which are thought to reduce inflammation and act as antioxidants.
Researchers in this study found that consuming nuts instead of processed meats was associated with a 22 percent lower risk of developing type 2 diabetes and a 21 percent lower risk of premature death.
By including more nuts, beans, and whole grains in your diet, you can improve your health and enjoy delicious, satisfying meals. You can easily make these foods a regular part of your diet with a little creativity and planning. The Dietary Guidelines recommend consuming 30 grams of nuts most days of the week as part of a healthy diet for adults.
This news article has been translated from the original language to English by WorldsNewsNow.com.
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