Legumes, grains and nuts can reduce 12% mortality from cardiovascular disease
The grandmothers they were right the Beans they are very good, nutritious and healthy. But in addition to making us strong, it can provide us with a longer life and with a 12% lower mortality from cardiovascular disease According to recent research, the results of which are published by the British Medical Journal (BMJ).
Protein-rich diets, particularly plant proteins such as legumes (peas, beans, and lentils), whole grains, and nuts, have been linked to lower risks of developing diabetes, heart disease, and stroke. There have been mixed opinions about animal proteins.
This analysis by Researchers at the Tehran University of Medical Sciences in Iran and Harvard University in the United States shows that the animal proteins they do not increase the risk of death and that the high consumption of vegetable protein decreases it.
32 studies on animal and plant protein intake and risk of death from all causes, cardiovascular disease and cancer were reviewed.
Plant proteins = 8% lower risk of all-cause mortality
Research results show that the high total protein intake (so much vegetable as animal) was associated with a lower risk of mortality from all causes compared to those with low protein intake.
Vegetable protein consumption was associated with 8% lower risk of mortality for all causes and a risk 12% lower mortality from cardiovascular disease.
Animal protein does not increase the risk of death
Intake of animal protein was not associated significantly with the risk of cardiovascular disease and cancer mortality.
Why can vegetable proteins provide a long life?
Foods that contain plant proteins have positive effects on the control of blood pressure, cholesterol and blood sugar levels, which could help reduce the risk of conditions such as heart disease and type 2 diabetes.
According to the researchers, these findings have important implications for public health, since the intake of vegetable protein can easily be increased by replacing animal protein and could have a great effect on longevity.
Supercentenarians eating beans
These investigations coincide with the diet that has been considered key to the longevity of people in Blue Zones, where there are individuals of eighty, ninety, many of a hundred years and even some who have reached 110 years who are called supercentenarians.
The oldest people in the blue zones located in Barbaglia (Sardinia, Italy), Okinawa (Japan), Icaria (Greece), Loma Linda (California) and the Nicoya Peninsula (Costa Rica), eat a cup full of beans every day.
“If you eat about a cup of beans a day, it is probably worth waiting an extra four years to live,” said researcher Dan Buettner from those areas at the Global Wellness Summit.
Beans are not the only thing in the diet of the world’s oldest people, which is made up of at least 90% plant sources. When consume meatthey do with moderation, a small accompaniment or a way to flavor dishes. They are not deprived of wine and good fats.
As for animal protein, what different health specialists have agreed on is that fish is a good source to integrate in the diet in addition to vegetable proteins. Contributes essential amino acids, in addition to vitamins (as the B12 which is hardly found in plant sources) and minerals necessary for the functioning of the organism. The consumption of caught twice a week, especially fatty fish, due to its Omega-3 content that provides multiple health benefits, mainly to the cardiovascular and cerebral.