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Regular consumption of whole-grain foods is associated with a reduction in the risk of coronary heart disease. Diets high in fibres found in oats, psyllium seeds, fruit (pectin), and beans (guar gum) are linked to a reduction of cholesterol levels.
Eating carbohydrate-containing foods, whether they are high in sugar or high in starch (such as bread, potatoes, processed breakfast cereals, and rice), temporarily raises blood sugar and insulin levels. The blood sugar-raising effect of a food, called its “glycemic index,” depends on how rapidly its carbohydrate is absorbed. Many starchy foods have a glycaemic index similar to sucrose (table sugar). People eating large amounts of foods with high glycaemic indices (such as those mentioned above), have been reported to be at increased risk of type 2 diabetes. On the other hand, eating a diet high in carbohydrate-rich foods with low glycaemic indices is associated with a low risk of type 2 diabetes. Due mostly to the health-promoting effects of soluble fibre found in beans, peas, fruit, and oats, these foods have low glycaemic indices despite their high carbohydrate content.
High-fibre supplements, such guar gum, which is derived from beans, have improved glucose tolerance in some studies. A review of the research revealed that the extent to which moderate amounts of fibre help people with diabetes in the long term is still unknown, and the lack of many long-term studies has led some researchers to question the importance of fibre in improving diabetes. Nonetheless, most doctors advise people with diabetes to eat a diet high in fibre. Focus should be placed on beans, fruits, vegetables, seeds, oats, and whole-grain products.
Foods that are high in compounds called purines raise uric acid levels in the body and increase the risk of gout. Restricting purine intake can reduce the risk of an attack in individuals susceptible to gout. Foods high in purines include protein-rich foods, such as dried beans and peas.
A high-fibre diet, particularly one high in water-soluble fibre (as in legumes), is associated with decreased risk of both fatal and nonfatal heart attacks, probably because fibre is known to lower cholesterol. However, large trials separately studying men and women, and following them for years, have linked the greatest protection to water-insoluble fibre (from cereals), though scientists have yet to understand why. Until the details are better understood, doctors often recommend increasing intake of both soluble and insoluble fibre by eating plenty of beans, fruit, vegetables, oats, and whole grains.
Soluble fibre from beans, oats, psyllium seed, glucomannan, and fruit pectin has lowered cholesterol levels in most trials. Doctors often recommend that people with elevated cholesterol eat more of these high-soluble-fibre foods.
High triglycerides (TG)
Diets high in fibre have reduced TG levels in several clinical trials, but have had no effect in other clinical trials. Water-soluble fibres, such as guar gum and other gums found in beans, may be particularly helpful in lowering triglycerides.
Conventional treatment includes the avoidance of problem foods, such as citrus fruits, spicy foods, fatty foods, milk, and beans.
Irritable bowel syndrome (IBS)
The conventional treatment for IBS includes limiting intake of beans, dairy products, and foods containing caffeine, fructose, or sorbitol.
The relationship between Parkinson’s disease, antioxidants in general, and vitamin E in particular, remains unclear. Some preliminary studies have indicated that high dietary intakes of antioxidant nutrients, especially vitamin E, are associated with a low risk of Parkinson’s disease, even though Parkinson’s patients are not deficient in vitamin E. The correlation between protection from Parkinson’s and dietary vitamin E may not be due to vitamin E itself, however. Legumes (beans and peas) contain relatively high amounts of vitamin E. Separate from their vitamin E content, legumes have been associated with low risk of Parkinson’s disease. In other words, “high vitamin E intake” may be a marker for diets high in legumes, and legumes may protect against Parkinson’s disease for reasons as yet undiscovered but unrelated to their vitamin E content.
Pregnant women should consume 1,500 mg of calcium per day. Food sources of calcium include milk products, dark green leafy vegetables, tofu, sardines (canned with edible bones), salmon (canned with edible bones), peas, and beans.
