Latest news with #beans
BBC News
15-06-2025
- Health
- BBC News
Ten foods wey dey rich in fibre
Wit di rise of very high processed foods and active lifestyles, di amount of fibre wey we dey take don drop well-well, as health problems like cardiovascular disease, obesity and some kain cancers don increase. Here we go look why fibre dey so important, wetin be di different types, and which food be di best to eat more to increase more of am. Den discover healthy, fibre-rich and ideas wey no cost, 20 different types of beans, our complete diet program and six reasons to eat more beans and legumes. Why fibre dey so important? ? Dietary fibre na di non-digestible part of plant foods wey dey pass through di digestive system relatively intact. E dey pass through di stomach and intestine nearly without any change, and den become part of di shit. Fibre-rich foods dey support digestive health by promoting regular intestinal transit and preventing constipation. But fibre dey do even more dan dat! E dey also help control blood sugar level, promote heart health and make you dey fuller for longer time, wey fit contribute to weight management. E get two main types of fibre: soluble fibre and insoluble fibre. Soluble fiber dey dissolve for water to form gelatinous substance wey dey move small small through di digestive tract. Dem fit help prevent constipation, lower blood cholesterol levels, and balance glucose levels. Foods wey dey rich in soluble fibre na oats, legumes, apples, and citrus fruits. Insoluble fibre no dey dissolve for water and e dey make our poo-poo dey thicker, and dis dey promote regular bowel movements and prevent constipation. Insoluble fibre na important fuel for our gut bacteria. Dem dey for whole grains, nuts, and many vegetables. Both types of foods dey important, and any balanced diet suppose include di two types of foods. Wetin be di quantity of fibre per day? Di recommended quantity of fibre for adults na 30 grams of fibre per day, but more dan 90% of adults for UK, for example, no dey meet dis target, according to di kontri National Food and Nutrition Survey (NDNS). Di average na about 15 to 18 grams per day, dis na half of di recommended amount. By adding fibre for your diet, you go fit easily increase your intake and enjoy di many benefits wey dey come wit am. Ten foods rich in fibre 1. Lentils Lentils na real concentrate of fibre. One cup of cooked lentils contain about 15 grams of fibre, and dis one make dem excellent source of both soluble and insoluble fiber. Dem also dey high in protein, iron, and folate, making dem wonderful choice for vegetarians and vegans. Add dem to soups, stews or salads to fill up on fibre. 2. Oats Oats dey particularly high in soluble fibre, including beta-glucan, wey don show say e fit to lower cholesterol levels and improve heart health. One cup of oats dey contain about 4 grams of fibre. Grab one bowl of hot porridge for breakfast, try cold oatmeal overnight, or blend oatmeal inside smoothies to add fibre. 3. Chia seeds Chia seeds dey tiny but mighty. Just two tablespoons contain about 10 grams of fibre, most of am dey soluble. Dem also contain omega-3 fatty acids, protein, and various micronutrients. Add chia seeds to yogurt, smoothies, or make chia pudding for a high-fibre snack. 4. Black beans Black beans na also excellent legume wey dey rich in fibre. One cup of cooked black beans dey provide about 15 grams of fibre. Dem dey rich in protein and iron, and di soluble fibre wey dem contain dey contribute to blood sugar regulation and heart health. Use them for burritos, chilies, or mix am for salads. 5. Apples Apples na convenient and delicious source of fibre. One medium apple dey contain about 4 grams of fibre, including good amount of soluble fibre in form of pectin, wey fit help lower cholesterol levels. Eat dem raw, cut dem to pieces inside your salads, or bake dem for oven come sprinkle cinnamon on top for healthy treat. 6. Broccoli Broccoli na one of di most fibre-rich vegetables, wit one cup wey contain about five grams. E also contain antioxidants, vitamins C and K, as well as oda health-promoting nutrients. Steam or roast broccoli as side dish or add am inside your stir-fries and cooked dishes. 7. Pears Pear na sweet and juicy fruit wey dey naturally rich in fibre. One medium pear contains about five grams of fibre, mostly for im skin. Dem also contain good amount of soluble fibre, wey dey help digestion and blood sugar control. Eat dem fresh, poached, or sliced with cheese or nuts for healthy snack. 8. Avacado Avocado no be only just great source of healthy fats, but e also dey high in fiber. One avocado contain about 10 grams, mixture of soluble and insoluble fibre. E also contains potassium and antioxidants wey dey promote heart health. Grind into wetin Oyibo dey call guacamole, spread am on toasted bread or slice am into salads and wraps. 9. Nuts Tree nuts na fantastic source of insoluble fibre. Almonds contain about 14 grams per cup, and pistachios and hazelnuts dem also dey high in fibre. Nuts dey packed wit vitamins, minerals, and healthy fats. Including dis delicious bites regularly for your food and snacks fit to promote heart health, help manage weight and improve overall well-being. Add almond butter to your smoothies, use nuts for your baked goods, like flapjacks, and add ground almonds to your curries for creamy, nourishing sauce. 10. Sweet potatoes Sweet potatoes no be only great source of vitamins A and C, but dem dey also provide about 4 grams of fibre per medium potato (wit di skin on). Dem contain both soluble and insoluble fibre, making dem high-fibre food. Roast, mash or fry dem for healthier alternative to traditional potatoes. Overall, which food dey high in fibre? E no dey complicated to add fibre to your diet. By choosing whole, minimally processed foods and planning your food to include fibre-rich foods, you fit to significantly increase di amount of fibre wey you dey take. Prioritise variety – include fruits, vegetables, legumes, seeds, and whole grains to make sure say you get both soluble and insoluble fibre. Few final tips: Fibre na one of di most underrated nutrients, still e get far-reaching effects on health — from digestion and heart health to blood sugar levels and weight management. By adding dis 10 fibre-rich foods to your diet, you go dey do your body great favour.
CTV News
12-06-2025
- Lifestyle
- CTV News
Daily Dish: Cooking with Beans
Ottawa Watch Looking to add more protein to your meals? Charmaine Broughton shows us three ways to add beans to your cooking in our Daily Dish!
The Sun
03-06-2025
- Health
- The Sun
The simple food swap scientists urge you to make ‘to reduce heart attack risk'
SWAPPING out beans for less healthy options could slash your risk of deadly heart attack or stroke, new research shows. Eating a cup of beans a day - whether they're dried or canned - can boost heart and metabolic health, according to scientists. 1 Daily portions of chickpeas and black beans could serve as a "simple, cost-effective" way to reduce the risk of chronic diseases, they said. The new study links chickpeas to improved cholesterol levels, which blacks beans seemed to reduce inflammation. Having high cholesterol means you have too much of a fatty substance in your blood and it could make you more likely to suffer a a heart attack or stroke. Meanwhile, chronic inflammation a culprit in many heart and circulatory conditions. Eating beans in place of less healthy options is an easy way to start eating more of them, researchers suggested. But you should be aware of any additional ingredients such as salt or sugar, they noted. The 12-week study followed 72 people with prediabetes - meaning they have higher than normal blood sugar levels. Study co-author Morganne Smith said: "Individuals with prediabetes often exhibit impaired lipid metabolism and chronic low-grade inflammation, both of which can contribute to the development of conditions like heart disease and type 2 diabetes. "Our study found that bean consumption helped significantly lower cholesterol and reduce inflammation in people with prediabetes, although glucose levels were not changed." Researchers presented their findings at the annual meeting of the American Society for Nutrition in Orlando, Florida. The two diets linked to slower cognitive decline in adults - and what foods you should be eating Ms Smith, a doctoral candidate at Illinois Institute of Technology, said: "Our study showed the benefits of consuming beans in adults with pre-diabetes, but they are a great option for everyone. "These findings could be used to inform dietary guidelines, clinicians or public health programs focused on preventing heart disease and diabetes." To increase the relevance to everyday life, the research team conducted the study with participants in free-living conditions. Participants were randomly assigned to eat either one cup of black beans, chickpeas or rice daily for 12 weeks. Blood samples were taken at the start of the study, then after six weeks and 12 weeks to track participants' cholesterol, inflammation, and blood sugar. Meanwhile, glucose tolerance tests were conducted at the start and end of the study. For the group eating chickpeas, total cholesterol decreased "significantly" from an average of 200.4 milligrams per decilitre at the start of the study to 185.8 milligrams per decilitre after 12 weeks. Ideally, total cholesterol levels should be bellow 200 to be considered healthy. How to reduce your risk of heart attacks and stroke You can reduce your risk of heart attack and stroke with many of the same methods. Heart attacks and strokes, although affecting different organs of the body, are both what we call cardiovascular events. Both arise from similar underlying conditions, such as atherosclerosis —a buildup of fatty deposits in the arteries. According to the American Heart Association, the risk factors for heart attacks and strokes are largely the same: high blood pressure, high cholesterol, smoking, obesity, physical inactivity and diabetes. Therefore, addressing these risk factors can simultaneously reduce the risk of both conditions. Here are ways you can prevent the two: Healthy diet More fruit and veg: The DASH, which emphasises fruit, vegetables, whole grains and lean proteins, has been shown to reduce blood pressure and improve heart health. Less fats: Too much saturated and trans fats can raise cholesterol levels and increase the risk of atherosclerosis. Go for healthier fats like those found in olive oil, nuts, and avocados. Limit salt: High salt intake is linked to high blood pressure, a major risk factor for both heart attack and stroke. The NHS recommends no more than 6g of salt per day for adults. Fibre: Foods high in soluble fibre, such as oats and beans, can help lower cholesterol levels. Exercise Walking, running, cycling, swimming - whatever you like, do it! Aerobic exercise can strengthen the heart and improve circulation. The NHS advises at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity each week. Strength training exercises can help control weight, improve cholesterol levels, and reduce blood pressure. It is recommended twice a week by the NHS. Manage blood pressure Healthy diet and exercise can help keep your blood pressure in check. But it is worth monitoring it yourself after the age of 40, at least, when the NHS invites adults for a check-up every five years. High blood pressure often has no symptoms but significantly increases the risk of heart attack and stroke. Quit smoking One of the best ways to quit smoking is to use resources provided by NHS Smokefree. Support groups, medications, and other tools to help quit smoking such as vapes could be what you need to kick the habit for good - and it's free. Limit booze Excessive alcohol consumption can increase blood pressure and contribute to weight gain, which can snowball and become a heart health risk. The NHS recommends not regularly drinking more than 14 units of alcohol per week. For the participants consuming black beans, the average level of pro-inflammatory cytokine interleukin-6 - a marker of inflammation - was 2.57 picograms per millilitre at the outset and significantly decreased to 1.88 picograms per millilitre after 12 weeks. No significant changes were observed in markers of glucose metabolism. Ms Smith added: "There are a lot of ways to incorporate beans into your regular diet as a cost-effective way to support overall health and reduce the risk of chronic diseases. "You can blend them to add some thickness to a soup base, add them as a salad topping, or pair them with other grains like rice or quinoa." For the next phase of their study, the researchers plan to examine how consuming black beans and chickpeas influences gut health to better understand the connection between the gut microbiome and metabolic health.
Medical News Today
29-05-2025
- General
- Medical News Today
Why do beans make people so gassy?
Beans can cause people to fart due to the carbohydrates they contain. In particular, beans contain oligosaccharides, which are non-digestible, fermentable fibers that can cause excessive gas in some people. The body cannot easily digest oligosaccharides. Therefore, these undigested carbohydrates reach the large intestine, where bacteria help to break them down. This results in the production of gas as a by-product of this digestive process. Certain oligosaccharides that are present in beans are responsible for producing more gas than other carbohydrates. For example, beans are rich in raffinose family oligosaccharides (RFOs) , which include carbs such as raffinose and stachyose. The body does not naturally contain an enzyme known as α-galactosidase, which is responsible for breaking these carbs down. Instead, these carbs travel to the large intestine where they undergo microbial fermentation by colonic bacteria. This results in the production of gases such as hydrogen, methane, and carbon dioxide, which causes flatulence. Producing excessive gas can result in the following symptoms: farting abdominal rumblings abdominal discomfort cramps diarrhea nausea If a person believes they are experiencing these symptoms due to eating beans, it is advisable to keep a food journal. This will allow them to record what they have eaten and when they experience flatulence.
Forbes
22-05-2025
- Entertainment
- Forbes
NYT ‘Strands' Today: Hints, Spangram And Answers For Friday, May 23rd
Today's NYT Strands hints and answers Credit: New York Times Looking for Thursday's Strands hints, spangram and answers? You can find them here: Well the day has finally come. It's my last Strands guide for the time being. I'll be off the rotation for a couple of weeks, but I'll be back sometime in June — the best month of the year — to help you uncover words once again. For now, let's solve this Strands! Strands is the newest game in the New York Times' stable of puzzle games. It's a fun twist on classic word search games. Every day we're given a new theme and then tasked with uncovering all the words on the grid that fit that theme, including a spangram that spans two sides of the board, revealing more about the rest of the words on the grid. Spoilers ahead. Read on for today's theme and some hints to help you uncover today's words. Instead of giving you the first two letters of each word, today I'm giving out three hints instead of two. Today's Theme: The magical fruit. Hint: The more you eat the more you toot. Clue: The more you toot, the happier you'll be! Here are the first two letters of each of today's words: Remember, spoilers ahead! Today's spangram is: BEANSALAD Here's the full list of words: Here's the completed Strands grid: Today's Strands Credit: Erik Kain If you like beans, this won't be too hard of a Strands for you, though I think even the best of us struggles with the spelling of CANNELLINI which, even once I knew it was there, took me a few tries. Of course, I knew this was beans-related thanks to the very obvious theme 'Beans beans the magical fruit, the more you eat, the more you toot' and so forth. It was only a matter of time before I started seeing them everywhere: GREEN beans, KIDNEY beans, PINTO beans, BLACK beans. I knew which ones to look for and I found them, lickety-split. Now I'm going to go make a burrito. How did you do on your Strands today? Let me know on Twitter and Facebook. Be sure to check out my blog for my daily Wordle guides as well as all my other writing about TV shows, streaming guides, movie reviews, video game coverage and much more. Thanks for stopping by!
