Beans and the Second Meal Effect
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- Опубліковано 16 вер 2024
- DESCRIPTION: The so-called "lentil effect" or "second meal effect" describes the remarkable effect of beans to help control blood sugar levels hours or even the next day after consumption.
But what about the gas? Check out my blog post Beans and Gas: Clearing the air (nutritionfacts.....
What other superpowers do beans posses? They are packed with potassium (Preventing Strokes with Diet, nutritionfacts...., mad with magnesium (Mineral of the Year-Magnesium, nutritionfacts...., and a preferred source of protein (Plant Protein Preferable, nutritionfacts..... They improve breast cancer survival (Breast Cancer Survival and Soy, nutritionfacts...., reduce hot flashes (Soy Foods & Menopause, nutritionfacts...., delay premature puberty (The Effect of Soy on Precocious Puberty, nutritionfacts...., and they're a great bargain to boot (Eating Healthy on a Budget, nutritionfacts.....
Which beans are most antioxidant packed? See The Best Bean (nutritionfacts....) and The Healthiest Lentil (nutritionfacts....) (hint: skip the jelly variety, nutritionfacts..... Which lower cholesterol the most? See Soy Worth a Hill of Beans (nutritionfacts....
Lentils for breakfast? Well, the Brits like baked beans on their toast but I've started using a handful of sprouted lentils in my breakfast smoothie (see A Better Breakfast, nutritionfacts.... and Antioxidants Sprouting Up, nutritionfacts....)
The propionate video I reference is Fawning Over Flora (nutritionfacts....) with a follow-up Boosting Good Bacteria in the Colon Without Probiotics (nutritionfacts.....
New subscribers to our e-newsletter always receive a free gift. Get yours here: nutritionfacts...
Sources and more can be found at nutritionfacts.....
Image Credit: Pacific Northwest National Laboratory via Flickr.
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Could explain why my husband who is type 1 diabetic has excellent blood sugar curves now that he is a lowfat (high carb) vegan!! He barely ever reaches above 7,5 in blood sugar, and he has a continuous blood test meter taking tests every 5 min! We always have some type of legume with our dinner and lunch! All I can say is THANK YOU for your amazing videos! - from someone who has turned their life around!
Great to know that Dr. Greger has helped your husband getting control of his blood sugar by having plant based whole foods.
Check out brewers yeast on Gregor...great work on health!
A wfpb diet increases insulin sensitivity, so that’s a factor, too.
That is great to read. How many cooking beans he eat per meal?
Eat your husband potatoe?
@DTGrosz 5
Bean there, done that.
Oh you're bean funny😉
Haha. Took me a while
😂🤣
😑
😂😂😂
The delivery of the last line is a good show of Gregor's comedic timing.
I was pre-diabetic, high BP, blood work was bad. Returned to my native Carribian diet of 1 cup of black beans, 1/4 cup of white rice, 1/2 of an avacado, 3 cups of fresh raw Veggies: tomato, cilantro, red & jalapeno peppers, onion, garlic, cabbage, mushroom & cucumber because I like with olive oil & balsamic vinegar. I generally eat 1 meal a day - basically two huge bean burritos & chicken broth. Within a few weeks I reversed all of my health conditions, Im 55 years old and no Meds, and blood work is great. I eat meat sparingly. Weight is still up a bit, but Im stocky and I lift weights and hike daily. ☺
RVER how you doing now? do you eat tortillas, pasta, rice or potatoes?
I like this guy so much I might just donate.
Same 😁 I definitely intend to donate when I'm able. Besides that's one of the only ways to make sure he gets money because if you buy his books it all goes to charity!
@@ParadymShiftVegan all profit on hisd books goes to charity :) win-win
I was thinking if I become rich I will donate a lot to him he is a good cause
*Beans... It's what's for dinner!* Probably the best nutritional bargain in the supermarket, loads of fiber, protein, virtually no fat or sugar... 3.5 servings for about a buck, and all you need do is open the can. Only consideration, get them sodium free.
***** "Carbohydrates=sugars"? Back to high school for you spanky, apparently you failed biology, chemistry, and more. First of all, sugar is a disaccharide... no know what, why am I wasting my time trying to educate an ignorant troll. You don't belong on this channel, please leave now. People here are civil towards each other and act as adults. You're either off your meds again, or need help. You can get the help you need, its out there, you just have to seek it. Good luck with all of that.
***** Still trolling I see. Yeah, good luck with that.
+humanISvegan Why do you feel the need to be so rude? Rude vegan bullies are harmful to the vegan movement. Unfortunately, there is no shortage of them.
humanISvegan lmao why such aggressivity. he got almost all right.
+humanISvegan wow why so much hate? .
you are very 😠angry..
.....if you really are
vegan....you should be less agressive than the meat eaters.....strange...
Hence pasta fagioli and all the other pasta and beans or peas dishes... Our elders knew without the science. Love how science is proving all the ways our elders prepared foods were the best ways and never should have been abandoned for the quick fix foods we have wrongfully created and adapted to
you are exactly right tyrone and even doctors don't understand that.
3 days after becoming a fat free vegan my diabetes cleared up.
6 days after becoming a fat free vegan my 78 year old mother was diabetes free.
we both went on to be off of cholesterol and blood pressure meds .
together we are off of 6 lifetime medications with only diet change.
my doctor still explains how my damaged pancreas healed itself (in 3 days?) instead of by removing the excess fat from my diet.
Sounds like it's time for s new doctor.
The narrator is hilarious. Love all the videos, informative (and entertaining). Thank you. The Netherlands.
migrantchick Doc's got a great sense of humor, I agree! ;-)
It's Dr. Greger!
"Narrarator" .... LOL. It's Dr. Greger himself, silly :)
Lol yeah he's funny. The Swiss Alps
I love them all. Though this could be my favorite nutritionfacts.org video. Cheers Dr Greger and thank you.
funny and informative
I eat everyday a portion of legumes with probiotics either from sauerkraut or natto. Made in the weekend, it is a great daily snack right out the fridge that provides energy, vitamins, minerals, phytonutrients, fibres, probiotics and whatnots
Mmmm natto
"But in general i encourage people to administer their food orally" hahahaha... As always, great video and info!
Will you post a video on the rectal infusion?
Narrator: "Administer your food orally."
Me: I know what happens when you do it the other way, I watch South Park.
Mind blowing, thanks!
This is also why beans are reccomended for pregnant women with mornng sickness. The bland flavor makes them palatable, and never feeling way to full or way too hungry helps. :) Thanks for the video!
Katie Murphy bland? 😣 kidneys, black, lentils. .. they all have distinct flavor
Outstanding if true. I will give it a try. Thanx
Amazing! What can beans not do?
Crazy!
Leguthony Beantano
Did not expect this comment lol
LOL
Thank you for not having commercials
great video and so important people start learning the truth about beans and stop being scared re Phytates etc. Great information especially for those looking to lose fat or stay lean re impact on blood sugars. Keep up the great work
Lentils rock, I was surprised they actually taste pretty good without the need to season!
thank you doctor. very interesting research.
Cynics used to love beans. Cheap, nutritious and easy to prepare - perfect food for philosophers.
great info, and funny.
Very fascinating. Thank you.
Recent subscriber. Your presentation is amazing!
Interesting.
Do only beans do this or fiber in all plants?
perhaps, but beans are highest in fiber
Great vid! Especially the zinger at the end - HA! Thanks for the belly laugh & for everything else you've done for us.
you make eating more enjoyable, love your humor.
If the speaking and video gig don’t work out, he can do Treadmill Comedy😄
The glycemic index is relatively useless unless you are eating foods in isolation. Eating white rice with protein, meat, vegetables, etc massively changes the spike in blood sugar massively.
Do you cook them after you sprout them? Or eat them raw?
Matt Wennerstrom Cook them, try an Instant Pot. I understand Dr Gregor primarily cooks his beans this way
I love your humor, Dr. Greger. 😂
Glycemic index is not important unless you are constantly loading your system with refined sugars that are not being burned off aka metabolized in a dynamic manner such as physical exercise. sorry thinking really hard doesn't count ;) but this video is on point about Beans..totally essential food to mix with Potatoes or Rice - it makes synergistic super food.
I've started eating a lot of legumes recently and have found more difficulty taking dumps. Yes the fibre is good but the whole process is slowed down overall and the inclination to go. What would you recommend to do?
this just really made me want a bean burrito...
Hello, Dr. Greger. Just subscribed to your site as I find it an invaluable source of information and sound research. Interesting data on bean consumption, but I'm suspicious that the lectins in beans/legumes are what's causing me a problem. In any case, I beg you to answer this question that I have been unable to find a conclusive answer to anywhere. Does ingesting flaxseed (and the phytoestrogens contained in them) make gynecomastia worse? Please, please let me know.
green another NutritionFacts elves...What say you? I know the general Lectin paranoia is ridiculous but what about this question?
You're funny, Dr.G.
It is my understanding that diabetes comes from eating high sugar with high fat? The fat prevents the sugar from being able to be absorbed and it stays in the blood? So since there is plenty of sugar and fat options on a vegan diet i am wondering why a vegan is resistant to diabetes?
Thank you, your the best! :)
“Administer food orally” LOL!😂
Wauw, great video. Currently I eat potatoes and salad almost every evening for dinner, but I might just replace the potatoes with beans!
Or add beans
Armanda GreenEyes What's good is adding diced potatoes (boiled or fried) to a bowl of beans.
I actually have the opposite problem - not enough blood sugar. Only an hour at the gym six days a week and I feel depleted. My body craves sugar! I have found a good solution though. I have a high fiber breakfast (oats or beans on lightly toasted wholegrain bread). The rest of the day I eat a lot of organic dried fruit, rye bread and drink 3-4 cups green tea. By workout time in the evenings I am rearing to go! Then vegan protein shake before bed. Only have 12% body fat (was 26% 4 years ago)!
Thanky you :-)
If you are vegan then you are already concerned about your diet. Anyone in their right mind would know to not consume too much fat on such a beautiful diet, and that excess sugar only burns your chest. The only thing to worry about with eating a vegan diet is a sedentary lifestyle, and not the food. As long as you're doing vigorous activities at least 4 times a week 20 minutes a day and watch your blood acid/alkaline ratio then you are not in any harm of getting diabetes.
One can be allergic to almost any foreign matter. Heck, soy protein allergy is pretty common and some beans can cross react (e.g. wax beans), while allergy to kidney beans, pinto beans or green pea is rarer but not unknown. Even cases of anaphylaxis.
Usually results in swollen red mouth and pain, but low grade could cause just heartburn.
It's near impossible to be allergic to all kinds of beans though.
I blame our too clean environments loaded with weird chemicals, some of which are allergens.
where can I find the links to the studies you use as reference for this video? Thanks for making this video!!
nutritionfacts.org/video/beans-and-the-second-meal-effect/ Click on "Sources Cited". You can then click on the links for the relevant scientific paper.
Oh! thank you very much Gregory.
More beans please 😁😁😉!!!
'recommend that we administer our food orally', LOL! Me too. :)
do you eat your bean sprouts raw? I've been steaming them for 4 minutes
Soybean sprouts need to be boiled quite well or they are toxic. You can easily identify soybean sprouts because the bean head is very big. Mung bean sprouts can be boiled for just a minute or so.
that could be through not knowing how to prepare them, read it up, i had similar difficulties. also, your digestion changes with the food changes... so if you want to eat them, you probably can do it with a bit of wit and trying
Dr. Greger:
Hold your beans.
What are the healthiest bean family items to eat? It's also much healthier to buy then in bulk then sprout for at least 6-8 hours before cooking or eating too right? So then wouldn't just like for example buying a bunch of lentils sprouting overnight then keep in the fridge and just have a handful with every meal be a great way to implement them to the diet to improve health for someone who doesn't normally eat bean family items? If so , which would be the best to sprout and take every meal? thx
But don't you have to eat rice with beans in order to get a complete protein? Otherwise, I wouldn't bother with rice at all if not for that.
first, ditch the idea of "complete protein". Every single whole food item (with the exception of gelatin) contains every single essential amino acid, albeit at varying proportions. One item may have relatively low amounts, but never devoid.
But you don't have to combine anything in one meal; a varying diet that includes both grain AND legume protein on daily basis will be sufficient.
But if you're gonna stress combining and you don't want to consume rice, your alternative is also gluten. Whole wheat sourdough bread + a lentil based bread dip or a chili is great....Or a lower starch variant being a chickpea / gram flour bread with enough vital wheat gluten to simulate bread flour would work just as well if you want to limit carbohydrates
Oatmeal has lots of fiber which slows down gastric emptying and sugar resorption to the blood which makes it pretty damn good. He doesn't mention oatmeal in the study.
You shouldn't eat white rice since it's devoid of its nutrients and is completely fiberless. The best rice is Wild Rice followed by Brown Rice
Dear Dr,
Question: On the very first paper you reviewed, the area under curves are not equal. Specifically, the area under the "Grains" appears greater than the area under the "Dried Legumes". This would mean that the energy provided by 50-g of grains is greater than the energy provided by 50-g of Dried Legumes.
I'd have expected equal areas under the curves. Kindly clarify.
knaveed12 I don’t think that is surprising...grains are associated with higher carbohydrates.
GREAT VIDEO!
I love legumes and have lottsa lentils on hand
he was referencing the spike from white rice, still way less spike from brown rice.
Is this really where you want to put the energy in your life, because I can't really imagine how you can rationalize any form of success out of it? just seeing how many times you can get my attention to come back here and remind you of what you are really doing. yeah, you'll get the last word ... i just won't let you know when. ;-)
Does tofu affect glycemic reaction the same way beans do?
It's made from beans so theoretically, yes.
What about the bean after effect? "gas" I added beans to my diet regularly 3 years ago and still haven't adjusted to them.
I soak my beans in cold water for 2 days before cooking. I change the water about every 8 hours and if weather is more than 105F, I soak in fridge. This makes beans nearly gas free for me.
@@happycook6737 thanks for the info.
Greger is so cool 😎
Bean Soaking / Cooking Method
So, after 50 years of cooking and research, here is the magic recipe:
• Sort, rinse, and cover 1 lb of beans with 2 inches of water. Add 4 tsp of salt. (Especially old beans…can you really tell?). Forget the myth, we’re not cooking, yet.
•Soak overnight or 6 to 8 hours.
•Bring to a boil, and boil 2 minutes.
•Remove from heat, cover and soak 4 hours.
•Now, discard water and rinse beans.
•Cover beans with water and bring to simmer.
•Cook until tender.
•Drain and serve.
Note: I use a pressure cooker (7 minutes at 15 lbs for Pinto beans). Beans are an important part of my diet, almost every day!
Here's a fun fact: Eating soaked raw or undercooked beans can result in food poisoning. The culprit is a plant lectin known as phytohaemagglutinin or simply hemagglutinin, a chemical known to cause agglutination of mammalian red blood cells and to disrupt cellular metabolism. According to the US Food and Drug Administration, phytohaemagglutinin is found in many types of beans, but red kidney beans contain the highest levels of hemagglutinin.
White kidney beans contain a third as much toxin while broad varieties of beans contain 10% as much hemagglutinin as red kidney beans. This is still plenty, since you only need to eat 4-5 undercooked red kidney beans to get sick.
chemistry.about.com/b/2014/02/05/hemagglutinin-and-food-poisoning-from-beans.htm
Ben Cantu
Diane Heath
I'd say that cooking in a clay pot is the best way to cook beans.
thank you very much. ...here in Brasil we eat every day rice ,beans as main dish....
SÓ its helpfull.....
I soak my black beans over night. It helps with removing the chemical that gives you gas. Next morning I rinse and replace all of the water. Then I add salt, onion (for flavor) and cook them until they are soft.
Cant believe im already on video 8 of this series!
I love beans.
Any kind of beans ?
Are certain bean better in this regard ?
Can someone show me how oats spike ur blood sugar? The jumbo un-milled oats are the only grain I eat now but I still feel they may be affecting my blood glucose levels in a bad way. Would really appreciate some information on it.
Thanks for all ur nutritional facts.
in the days of old, they fermented their oatmeal... it tastes much better that way, and more healthful
Getting the sources of this and all other videos would be perfect 😎💪 the "a study shows..." without dropping the study is not a good scientific way 🤔
Dr Gregor’s voice would be great in like a Disney sorta film lol animated films etc
Soy bean sprouts package says must be cooked. Mung sprouts, etc. I can eat raw. I can eat beans alone since they have carb also. I prefer dried sprouted legumes, altho still getting gas from them. I just microwave the dried sprouted legumes.
Is it safe eating beans out of a can? There’s nothing from the cans that leaches out into the beans?
Ps: I know the normal advice is to avoid protein shakes but I'm a vegan bodybuilder. Still, I think my lifestyle is healthier than 90% of the population and we all deserve a small treat every day - mine is choco-mint vegan protein shakes.
What I meant by their right minds is keeping all things in moderation.
Interessante!
nothing more pleasing than a long dry fart, unless you happened to be in the elevator with the farter.
sorry, smart-phone typos. re:constipation, if the previous suggrstions aren't enough, a small bowl of stewed prunes wahed down with a cup of coffee should do it. ps: i'm not a doctor either, but this works for me.
WOW!!! WOW!! WOW!!!!!!!!!!!
man it is very very hard to do though...
thanks but over the course of 10 years I tried everything. no more beans for me, unfortunately
What about this? "Exogenous propionic acid may upregulate endogenous glucose production via increases in norepinephrine and glucagon, suggesting that chronic ingestion of propionic acid may have adverse metabolic consequences.".
A good dose of Mr Bean works too 😄👍
Yes,eat beans all the time and makes me drunk longer, on smaller amt of vino,lol.slows everything down...
_Beans to you !_ 👌😁
The Second Meal Effect equals cool band name?
0:08
dude sounds like danger dolan
+Madao Trismegistus not at all
Question for fellow vegans. I notice some of *you are anti-spice.* You avoid adding salt, pepper, etc. Can you please tell me why?
Adding enough salt to make food taste properly salted gives you way too much sodium. Increases risk of high blood pressure and stomach cancer. You have to learn to disappoint your taste buds to take care of the rest of your body, the same way as you do by avoiding other tasty things like animal fats and processed sweets. Human taste evolved to combat scarcity of sodium that doesn't exist at all in modern times.
All non-salt spices are fine.
Whhhhooooooaaahhh🖒🖒 this is good
people who would like a response from Dr. G. are more lik if y to NuitionFacts(dot)org the website.Dr. G rarely answrs questions on youtube, if ever. For preventing constipation, I suggest drinking lots of liquids, eating plenty of vegetables, especially raw ones ie, have a large green salad every day. Also eat whole grains and use flour products like bread and pasta sparingly. Eat fruit daily, it makes a good snack. Exercise. Stewed prun
0 0:26
Ranch style or bushs baked beans?
ElCaballoDiablo Make your own!
My wife has requested her evening infusion.
Nice conclusion! Lol!
would soybeans also work?
Not all legumes are same , there is no historical culture in Asia that simply boiled soybeans and ate them as such - its always Soaked and dry roasted or sprouted or cultured into tofu and tempeh etc. It simply is not healthy to eat it like boiled pinto or black beans. Too many trypsin inhibitors and oligosaccarides as well as ENDOGENOUS opiates ( Morphine analogs) that cause gastrointestinal motility disorders.
@@rameshraghothama8324 "there is no historical culture in Asia that simply boiled soybeans" Edamame?
@@bridgepoc Edamame are raw unripe forms of soy - not dried at maturity like navy beans or black turtle beans or pinto, but if you see carefully Dr Greger's Video makes an explicit mention of dry beans harvested upon seed maturity . Edamame are not matured soy bean yet which means they haven't had the time to develop lectins and exorphins .
Wow. Cool stuff! Fully tamed 😅😅😅
There’s still a spike though. I wouldn’t get carried away.
this guys voice makes me want to peel my skin off.
But, great info and very informative.
Joshua Fobare Um...that is an extreme reaction. I recommend looking into that. Sounds like it is triggering an unpleasant memory.
The fat theory only applies with you have plaque build up in such a way that fat hangs off the plaque on the cellular walls otherwise it's about the condition of the cell walls that absorb nutrients that is important for absorbing your energy. We need fat and colesterol in healthy doses to function as humans