Replacing red and processed meats with legumes like peas and faba beans significantly improves cholesterol levels and aids in weight loss among men, according to a new study from the University of Helsinki.
A recent study by the University of Helsinki has uncovered that swapping out red and processed meats for legumes such as peas and faba beans can significantly benefit men’s health. The research, part of the multidisciplinary Leg4Life project, highlights how even a partial replacement can lead to lower total and “bad” LDL cholesterol levels, alongside weight loss.
On average, men consume more red and processed meat than recommended, a trend with potential health risks. Legumes, rich in nutritional value, present an excellent alternative, though they lack vitamin B12 found in animal foods.
The BeanMan study, published in the European Journal of Nutrition, explored the health implications of substituting some red and processed meats with legumes that thrive in Finland.
The study involved 102 working-age men over six weeks, divided into two groups.
One group continued with their usual diet, consuming 760 grams of red and processed meat weekly. which amount to 25% of total protein intake.
The other group included a significant portion of legume-based foods, amounting to 20% of their protein intake, and reduced their meat consumption to just 200 grams per week, or 5% of total protein intake, adhering to the recommended limits for red meat.
Participants in the legume group experienced notable changes. They lost an average of one kilogram compared to just 300 grams in the meat-only group.
The findings suggest that increasing legume consumption while reducing red and processed meat intake can lower total and LDL cholesterol levels, decrease the risk of cardiovascular disease and type 2 diabetes, and potentially aid in weight management.
The improvement in cholesterol levels was anticipated due to the higher quality of fats in legumes, but the weight loss surprised the researchers.
“In a trial setting, participants often monitor their eating more closely, which may contribute to weight loss. But in this study, despite its relatively short duration, the legume group lost significantly more weight than the meat group. We didn’t encourage the participants to lose weight but asked them to continue eating as before, apart from consuming the foods we provided,” Anne-Maria Pajari, a professor in the Department of Food and Nutrition, said in a news release.
Reducing red meat did decrease vitamin B12 intake in the legume group, but levels remained safe. Interestingly, dietary iron intake was higher in this group, and there was no significant difference in iodine levels between the groups.
“In the short term, critical nutrient intake wasn’t jeopardized in the legume group. This was likely because the participants remained on mixed diets, rather than cutting out any foods entirely,” Pajari added. “However, research is needed on the effects of switching to plant-based diets on the body’s nutritional status, particularly in vulnerable population groups, such as children and older adults.”
Despite the diet being heavy on legumes and light on red meat, participants adhered to it well, finding the legume-based foods easy to prepare with the recipes provided.
“The legume food products we provided were quick to cook, making them easy to use. We also handed out recipes to encourage cooking,” added Pajari. “Based on our findings, I believe a moderate dietary change towards a more sustainable direction, using peas, beans and lentils, is possible for most of us.”
This study’s findings add to prior evidence showing that increasing legume intake while reducing red meat is safe for bone health and amino acid intake.
Source: University of Helsinki