Latest news with #IndikaEdirisinghe
Yahoo
21 hours ago
- Health
- Yahoo
Eat your beans — 1 cup a day cuts inflammation and bad cholesterol, scientists say
Beans of all kinds are nutritional powerhouses of fiber, protein, and antioxidant polyphenols. A new study found specific types of beans like chickpeas helped participants lower cholesterol levels. Eating a cup of beans per day could help lower inflammation, and they're cheap and easy to cook with. A daily dose of beans can cut cholesterol, lower inflammation, and may help fend off chronic illnesses like heart disease, new research suggests. A group of researchers from the Illinois Institute of Technology looked at 72 adults with prediabetes for three months, long enough to see changes in health metrics like blood sugar control. The participants were divided into three groups. One group was instructed to add a cup of black beans per day to their normal routine. Another group added a daily cup of chick peas. The third, the control group, ate white rice instead of beans. By the end of the 12-week study, participants who ate chickpeas reduced their cholesterol levels around 10%, from high — an average of 200.4 milligrams per deciliter (mg/dL) — to normal — 185.8 mg/dL. Participants who ate black beans saw a significant drop in their inflammation levels. The study, presented at the American Society for Nutrition's annual conference June 3, focused on people with prediabetes — a condition that affects more than a third of Americans. Many don't get diagnosed until it becomes advanced and is harder to manage. Diet strategies like adding beans could be a way to intervene before people develop diabetes or other health issues, Indika Edirisinghe, principal investigator in the study and professor Illinois Institute of Technology, told Business Insider. "The small change is helpful. Just 10% is like saving your life, saving your money. This is not rocket science." Beans are rich in fiber, a type of carbohydrate that helps support healthy digestion and metabolism. It also feeds beneficial bacteria in our gut known as the microbiome, which are linked to everything from good mental health to healthy aging. Beans also offer a range of polyphenols, plant-based compounds that help reduce inflammation and oxidative stress which contribute to disease. While a wealth of previous research has linked eating beans to longevity and heart health, many past studies weren't rigorous enough to show beans cause the benefits. This study used direct measurements of change like blood tests. They also uniquely assessed the health effects of different types of beans separately, instead of looking at legumes more generally. Having one group eat chickpeas and another eat black beans allowed researchers to look for potential benefits of different nutrients, Morganne Smith, a doctoral candidate at Illinois Institute of Technology who presented the study at the conference, told Business Insider. Don't be intimidated about adding beans to your daily diet. There are lots of ways to get creative without much time, prep work, or expensive ingredients. Smith said she's already a bean enthusiast, but her family has been enjoying them even more often recently with simple bean recipes. "I try to look for easy ways. Nothing too fancy," she said. To get started: Mix up a bean salad with chopped onions, tomatoes, cucumbers, and any leftover veggies you have on hand. Blend beans into a soup to create a thicker texture and add nutrients. Snack on hummus or other bean-based dips. Opt for chickpea pasta instead of wheat-based paste for more protein and fiber. Try beans for breakfast! Edirisinghe starts the day with chickpeas sauteed in coconut, olive oil, lemon juice, and a dash of salt and pepper. You can also experiment with different seasonings to create more variety in your bean regimen. Turmeric, for instance, can add earthiness and bright color, as well as a boost of anti-inflammatory benefits. Beans are also a healthy eating staple because they're both affordable and easy to find, said Smith. "On top of the health benefits, I'm excited about the idea that people will think 'That's really easy to just continue incorporating in my diet realistically,'" she said. Read the original article on Business Insider
Business Insider
a day ago
- Health
- Business Insider
Eat your beans — 1 cup a day cuts inflammation and bad cholesterol, scientists say
A daily dose of beans can cut cholesterol, lower inflammation, and may help fend off chronic illnesses like heart disease, new research suggests. A group of researchers from the Illinois Institute of Technology looked at 72 adults with prediabetes for three months, long enough to see changes in health metrics like blood sugar control. The participants were divided into three groups. One group was instructed to add a cup of black beans per day to their normal routine. Another group added a daily cup of chick peas. The third, the control group, ate white rice instead of beans. By the end of the 12-week study, participants who ate chickpeas reduced their cholesterol levels around 10%, from high — an average of 200.4 milligrams per deciliter (mg/dL) — to normal — 185.8 mg/dL. Participants who ate black beans saw a significant drop in their inflammation levels. The study, presented at the American Society for Nutrition's annual conference June 3, focused on people with prediabetes — a condition that affects more than a third of Americans. Many don't get diagnosed until it becomes advanced and is harder to manage. Diet strategies like adding beans could be a way to intervene before people develop diabetes or other health issues, Indika Edirisinghe, principal investigator in the study and professor Illinois Institute of Technology, told Business Insider. "The small change is helpful. Just 10% is like saving your life, saving your money. This is not rocket science." Beans are a superfood for metabolism and longevity Beans are rich in fiber, a type of carbohydrate that helps support healthy digestion and metabolism. It also feeds beneficial bacteria in our gut known as the microbiome, which are linked to everything from good mental health to healthy aging. Beans also offer a range of polyphenols, plant-based compounds that help reduce inflammation and oxidative stress which contribute to disease. While a wealth of previous research has linked eating beans to longevity and heart health, many past studies weren't rigorous enough to show beans cause the benefits. This study used direct measurements of change like blood tests. They also uniquely assessed the health effects of different types of beans separately, instead of looking at legumes more generally. Having one group eat chickpeas and another eat black beans allowed researchers to look for potential benefits of different nutrients, Morganne Smith, a doctoral candidate at Illinois Institute of Technology who presented the study at the conference, told Business Insider. 5 tasty ways to add beans to your diet Don't be intimidated about adding beans to your daily diet. There are lots of ways to get creative without much time, prep work, or expensive ingredients. Smith said she's already a bean enthusiast, but her family has been enjoying them even more often recently with simple bean recipes. "I try to look for easy ways. Nothing too fancy," she said. To get started: Mix up a bean salad with chopped onions, tomatoes, cucumbers, and any leftover veggies you have on hand. Blend beans into a soup to create a thicker texture and add nutrients. Snack on hummus or other bean-based dips. Opt for chickpea pasta instead of wheat-based paste for more protein and fiber. Try beans for breakfast! Edirisinghe starts the day with chickpeas sauteed in coconut, olive oil, lemon juice, and a dash of salt and pepper. You can also experiment with different seasonings to create more variety in your bean regimen. Turmeric, for instance, can add earthiness and bright color, as well as a boost of anti-inflammatory benefits. Beans are also a healthy eating staple because they're both affordable and easy to find, said Smith. "On top of the health benefits, I'm excited about the idea that people will think 'That's really easy to just continue incorporating in my diet realistically,'" she said.
Daily Mirror
5 days ago
- Health
- Daily Mirror
Common tinned food linked to lower inflammation and cholesterol
Having high cholesterol puts you at greater risk of heart attacks and strokes. Eating more of a tinned food could help lower cholesterol levels and reduce inflammation in the body. A new study found that people who ate chickpeas every day saw a number of impressive health benefits in just weeks. Eating black beans was also shown to reduce inflammation, with just a cup-sized serving consumed daily shown to be enough. As part of the research, which has been published in Current Developments in Nutrition, a team from Illinois Tech in the US enrolled 72 participants with prediabetes. Prediabetes occurs when someone has blood sugar levels above the normal range, but not high enough to be diagnosed as having diabetes. This affects more than five million people in the UK. During the trial, the participants ate either a cup of chickpeas, black beans or white rice every day for 12 weeks. By the end of the trial, the cholesterol levels of people on the chickpea diet dropped from about 200 to 186 milligrams per deciliter - moving them from unhealthy to normal levels. Those in both the chickpea group and the black bean group also showed reduced signs of inflammation in the blood. Study author and nutritionist Indika Edirisinghe commented: 'Just adding one cup of beans a day can make some big differences.' However, it has been noted that due to the limited size and length of the study, more research into the impact of chickpeas on cholesterol is needed. The study authors wrote: 'Consumption of either chickpeas or black beans improved markers of inflammation in people with pre-diabetes. 'Chickpeas also modulates cholesterol, mostly favouring total cholesterol and low-density lipoprotein cholesterol ['bad' cholesterol] reduction. These results may be useful for providing dietary guidance to address individual needs. Duration of intake should be considered when interpreting results.' Researchers also pointed out that chickpeas are an accessible and affordable dietary option. Morganne Smith, also a nutritionist at Illinois Tech, added: 'They're very common, they're affordable and they're accessible.' What makes chickpeas so healthy? Chickpeas are rich in soluble fibre, which has been shown to lower cholesterol levels. In reference to this study Maddie Gallivan, a registered dietitian who was not involved in the recent study, told Medical News Today: 'The soluble fibre in these legumes helps to lower cholesterol by reducing how much is absorbed into the bloodstream.' This is because soluble fibre binds to cholesterol in the gut, carrying it through the intestines and out of the body in faeces. It can also help you feel fuller for longer. Maddie continued: 'Beans and chickpeas are excellent examples of plant-based protein sources that are also packed with fibre. They also help you keep fuller for longer.' Chickpeas are also great for gut health. 'When eaten as part of a diverse, plant-rich diet, beans and chickpeas can support a healthy gut microbiome', she said. 'A variety of fibres from whole plant foods - like vegetables, fruits, wholegrains, pulses, legumes, nuts, and seeds - will feed the beneficial bacteria in your gut, encouraging them to flourish and support overall health.' At the time of reporting, you could buy a tin of chickpeas from Tesco for 49p. To lower your cholesterol levels, the NHS recommends: Eating a healthy, balanced diet Reducing your intake of saturated fats Exercising for at least 150 minutes a week Quitting smoking Reducing your alcohol intake. If you are concerned about your cholesterol levels, you should speak to your doctor.
Yahoo
23-03-2025
- Health
- Yahoo
Eating mangos linked to preventing diabetes risk: Study
(NewsNation) — A recent study showed that eating one sweet fruit could reduce the risk of type 2 diabetes. The study, funded by the National Mango Board, was conducted by researchers at the Illinois Institute of Technology and published in Nutrients this month. Eating two cups of mangos per day resulted in significant decreases in insulin sensitivity and insulin concentrations after four weeks. Type 2 Diabetes affects approximately 1 in 10 Americans per the CDC and involves insulin resistance; meaning the body cannot utilize insulin correctly, leaving sugar to build up in the blood. Researchers analyzed how eating fresh mangoes, and the same caloric amount of Italian ice affected insulin sensitivity and inflammation in overweight and obese adults experiencing low-end chronic inflammation. Is 'microdosing' Ozempic becoming a trend? Forty-eight adults aged 20-60 were involved in the study. 'Our study suggests that adding fresh mangos to the diet can be a simple, enjoyable way for people who are overweight or have obesity to support better insulin function and reduce type 2 diabetes risk,' Indika Edirisinghe, PhD, Professor of Food Science and Nutrition said in a release. These findings support previous research showing that eating mango does not lead to weight gain, and while the exact mechanism is still unknown, the role of improved antioxidant status from mango consumption may be the mediating factor on blood glucose control,' she added. Copyright 2025 Nexstar Media, Inc. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.
Yahoo
20-03-2025
- Health
- Yahoo
Diabetes risk lowered by eating one surprisingly sweet food, study suggests
Mangoes may be linked to lower insulin resistance, a factor involved in the prevention of diabetes, suggests a new study published in the journal Nutrients. Researchers at the Illinois Institute of Technology examined how eating fresh mangoes affected inflammation and insulin sensitivity in overweight and obese adults with low-grade chronic inflammation, as reported by SWNS. They then compared this to consuming the same calorie content of Italian ice, which is a frozen, sweetened dessert similar to sorbet. Disease Starts On Your Plate, Cardiologist Says — Here's What To Change The study included 48 individuals between the ages of 20 and 60. Other than eating the allotted amount of mango (two pre-portioned cups a day), the participants were instructed to maintain their normal diet and lifestyle. Read On The Fox News App The participants who ate mangoes experienced "significant" reductions in insulin resistance. Beta-cell function, the ability of the pancreas to produce and release insulin to manage normal glucose concentrations, also significantly improved. After four weeks, those in the mango group also had significantly lower insulin concentrations compared to the start of the study, while no changes were observed in the control group. Fruit As A Food Choice Comes With A Caveat: How Much Is Too Much? "Managing blood glucose isn't just about monitoring blood sugar levels — it's about improving insulin sensitivity," said study leader Professor Indika Edirisinghe, as reported by SWNS. "Our study suggests that adding fresh mangoes to the diet can be a simple, enjoyable way for people who are overweight or have obesity to support better insulin function and reduce type 2 diabetes risk." New Jersey-based dietitian Erin Palinski-Wade, author of "2-Day Diabetes Diet," spoke with Fox News Digital about the study's findings. "Mangoes can be a great addition to a diabetes meal plan, but are not the only food that can provide these benefits," she said, citing almonds, avocados and berries as other foods with protective benefits. Eating One Type Of Fruit Could Lower Depression Risk, Study Shows While mangoes are rich in nutrients and provide a good source of fiber, consumers must remember that the fruit is still a carbohydrate, Palinski-Wade noted. Carbohydrate balance throughout the day is important for blood sugar management, according to the expert. "Adding lean protein and good fats to the plate at the same time as consuming mango will allow you to enjoy the beneficial nutrients without worrying about a spike in blood sugar level," she advised. Despite eating calorically comparable foods, body composition remained stable in the mango group, while the control group experienced a slight but significant increase in body weight, the researchers found. For more Lifestyle articles, visit Markers of inflammation and glucose levels were not significantly different between the two groups at the end of the study, leading the researchers to conclude that mangoes are a "heart-healthy" swap for calorically comparable sweet treats. Click Here To Sign Up For Our Health Newsletter "The improvement in insulin sensitivity in the mango group, without changes in body weight, is noteworthy – which counters misconceptions about mangoes' natural sugar content and impact on obesity and diabetes," Edirisinghe added, as reported by SWNS. "These findings support previous research showing that eating mango does not lead to weight gain, and while the exact mechanism is still unknown, the role of improved antioxidant status from mango consumption may be the mediating factor on blood glucose control." Naturally occurring sugars are found in many beneficial nutrients, including fiber and antioxidants, which is why they have less of an impact on blood sugar than added sugars in foods, according to Palinski-Wade. "However, they are still a source of carbohydrates and can raise blood sugar levels," she cautioned. "If you add mangoes for the blood-sugar benefits, space your intake out during the day." The expert called for more research to better understand the full impacts of mango on blood sugar. "But this study, along with others, continues to show that fruit should not be off-limits with diabetes, and that recommended whole fruits, like mango, can be an effective way to enjoy sweet satisfaction while reducing added sugars in the diet and improving overall blood sugar regulation." The National Mango Board provided funding for this study, but "NMB had no influence over the study or its findings," according to a press article source: Diabetes risk lowered by eating one surprisingly sweet food, study suggests
