How Beans Can Revolutionize Health & Well-Being: The Journey to 1 and a Half Cups per Day
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- Опубликовано: 9 сен 2024
- I am absolutely thrilled to be conducting a bean interview series, Behind the Scenes the World of Beans! It was an honor to do a bean interview with Dr. Henry Thompson, a Professor and Researcher at Colorado State University, and the Director of the Cancer Prevention Laboratory.
Dr. Henry Thompson is a global bean guru, and he was also my PhD mentor. After years of working with him, I truly cannot say enough good things about Henry. But, in a nutshell: Henry is one of those people who brings out the best in others. He has a deep desire to pursue science and further our understanding of how pulses (e.g., chickpeas, beans, lentils) can help dramatically improve public health, thereby making the world a better place.
Questions we discuss during the interview include:
0:21 Could you please introduce yourself and share a bit about your background?
2:38 Why did you - one of the global bean gurus! - decide to start working with beans and other pulses?
6:43 What do you mean when you call beans "the secret of the ancients"?
9:57 Could you please share about some of your bean research projects over the years?
16:52 Can you share a bit about the work you have done with beans and breast cancer survivors?
24:03 What is an ideal daily serving size of cooked beans and other pulses?
31:00 What is one of your favorite bean dishes?
35:55 If someone came to you and asked how to start eating 1 and 1/2 cups of beans a day, what would be your recommendation of a recipe to begin?
Find more information, like links to the papers shown in this video, on my website: alegumeaday.co...
Finally, A whole channel devoted to beans
Here for the bean party, with knowledge and enthusiasm share - thanks for joining!
I look forward to new, yet ancient wisdom of eating beans. I inherited my father's love of beans, he told me "I never met a bean I did not like",. I am going to explore adding beans to my rustic breads. I recently came across an interesting recipe using red lentils. You soak one cup of red lentils in two cups of water for about four hours, then blend them into a pancake like batter and cook it, also like a pancake in a nonstick or well seasoned pan, cook both sides, now you have a delicious lentil flatbread. So good!
Sounds like a delicious lentil flatbread! Thank you for sharing that recipe, and also your story about loving beans! What's not to love, right? 😊
I blend 1/2 cup of cooked soybeans with the liquid content for my rustic breads. Sort of whole food soy milk. Works well for me.
@@Susanonwow love this idea! Sounds very tasty. 😋
I eat 3 cups of cooked bean salad every day (5 days a week). I also take no fat of any type. This helped to bring down my LDL from 130 mg/dl to 80 mg/dL. My bean salad consists of 6 to 8 bean/pluses. Yes, I am loosing weight like crazy and my BMI right now is close to 20.
It sounds like beans are really helping with your health journey - that is wonderful, congratulations! Also, a 6 - 8 bean/pulse salad sounds fantastic!
@Ashlyn-qg5tt we are not recommending no fat. Yes, fat - especially healthy sources of fat - play a key role in the diet.
I can't eat 5 cups of any beans a day I'd be in the bathroom all day!!!
@@beccasteele6874 we aren't recommending 5 cups a day. But many of us would benefit from regular, daily enjoying of beans! 😊
@Ashlyn-qg5ttAll food even fruits has some fat I have been eating a low fat diet since the late 70s very little fat all grains beans and vegetables have all the fat your body requires plenty of omega 3s and a good balance between omaga 6s and 3 mangos papayas and many other fruits have omaga 3s.
I had no idea that beans were that important! I love beans and lentils. I am a Whole Foods plant-based eater . I just have started so I really need to incorporate them. Thank you for this interview. It was excellent.!
Thank you for your kind comment! I'm so glad you enjoyed the interview, and I hope you enjoy your bean/pulse journey! What dishes are you enjoying them in so far?
As I listen to this interview, I am literally eating a bowl of navy beans.
I am serious about my health game. I’m 68. I just underwent open heart surgery last July, I’m a 24 year survivor of the Whipple procedure.
I love your channel. Beans are on the front line of my defense. Please keep adding content. Thank you so much for targeting this topic.
Thank you for sharing your story. I'm so glad that beans are helping with your health journey and that you are doing well! 😊 🫘
I'm so excited to bump into your channel! As a raw vegan, I must admit that legumes are probably worth it to add to my diet. I'm so glad your channel is entirely dedicated to beans😊 The health benefits are just incredible and it’s so important to consume legumes on a daily basis. Thank you so much for the great content❤
Thank you for your kind and thoughtful comment! I hope you can enjoy lots of legumes - for the nutrition and also how delicious they are! 😃
We eat beans almost every day. Instant pot makes it super easy.
Yay for beans almost every day! And absolutely, the Instant Pot can be super helpful!
Outstanding material 💚👍
Upbeat presentation 💚👍
Eating Beans as I listen
Thank you, I really appreciate that - and I *love* that you are eating beans as you listen!
Great video, keep getting the word out, keep growing your channel. Saving lives :)
Thank you so much, I really appreciate that! 😊 🫘
I've been enjoying a bowl of beans and rice for breakfast! Thank you for the amazing interview!
Thank you for your comment! Sounds like a delicious breakfast!
Love it. I add some frozen chopped kale, and my favorite herbs and spices. Great any time of day. Favorite bean is garbanzo, and I include some of the pot liquor. Omg. So good. Try wild rice mix, sometimes. To die for!
@@smallfootprint2961 sounds absolutely delicious! Thank you very much for sharing!
I never thought of them for breakfast. Yum!
@@user-rj9kj3on1x I think you'll love beans for breakfast! Lots of tasty ways to include them. 😊 Would love to hear what you end up trying!
Beautiful interview with two wonderful people.....Thank you
I'm so glad you enjoyed it! 🫘
Aside from the whole dried beans I cook, I blend some cannelini beans and use them to thicken soups & stews. Great way to sneak beans into foods!
Love this, great idea! I've used beans to thicken chili sometimes, and it works great! Thanks for sharing. 😊
How wonderful to see a channel devoted to those unsung heroes of the food world, the legumes! I love beans! I love lentils! I love chickpeas! I love all those snap peas and green beans too! The only beans that don't do anything for me are those classic baked beans in a can, too salty and tomatoey, maybe.
Thank you for your legume enthusiasm, too! They really are the unsung heroes! 🫘 I appreciate your kind comment. 😊
VOTING IS MERELY CONSENTING TO BEING LIED TO AND STOLEN FROM BY THE CORRUPT GOVERNMENT.
This video was super interesting and I really hope to see more long form content in the future.
I'm not sure how many people like me are out there, but I love learning about foods like beans. There is so much ground to cover. Tempeh, Natto, and sprouts are all super interesting domains both for research and for video content. I really hope to see more content from you in the future at a technical level, as most of the content that's available is super general and high level.
Beans solve nutrition problems at the individual level on multiple fronts, while also helping people save money, prepare for food insecurity (would love to see information on long term storage), and kind of solve high level problems like global warming (via reducing meat intake) and reducing reliance on chemical fertilizers by nitrogen fixing.
Please keep making content!
Thank you so much for such a kind, wonderful comment! It's really encouraging to hear you say this. And trust me - there are others with similar interests, you are not alone! 😃 Yes, I am working on more content now! More interviews coming soon.
No wonder you’re so fond of this guy…I’m a fan just from seeing his intro! Where has he been all my life🤣
Thank You for introducing him to us! And talking about introducing us to like minded peeps…you are new to me as well 🤷♀️ So happy to meet you🙋♀️ Looking forward to getting to know you both.
Your comment made me so happy - isn't he just the best?! Years of working together, and I have nothing but good things to say about Henry! Nice to meet you, looking forward to bean adventures together.
Great interview! We add beans to our savory oats and salads. Always love just a bowl of beans & rice too.
Love this!! I also am a huge fan of adding beans to savory oats, and many people think I'm crazy when I say that. It's so good though, right?! Also agree on beans in salads, and the delicious bean and rice combo. 😋
Very rich and insightful, thank you ! expecting more
Thank you for watching and commenting! More bean interviews coming very soon, as well as other content!
Thank you
Thank you for commenting!
❤
Thank you for your support!
vegetable bean stew - vegetable bean soup. I sort, triple wash/rinse, boil for a few minutes then re-rinse. I simmer the beans (1 pound) by themselves for a long time, knock down excess acidity and/or remedy the bitterness of "old beans" with baking soda 1/4 tsp at a time up to 1 tsp, then simmer some more and add 2 tbs apple cider vinegar and simmer some more. I cook more vegetables etc (separately) than the cooked up beans and combine, put in jars, refrigerate, feast
Wow, sounds great! Thanks for sharing!
I have no idea why RUclips suggested this video, but I am delighted. So happy to see I am not the only idiot who loves (soy)beans/lentils. It definitely almost always feels like that.
Beans are the ultimate convenience food. They are easy to store, take little space, have a very long shelf life and they are among the least expensive foods we can buy in grocery stores. On top of that, they are easy to prepare and just about as versatile as it gets.
I also liked the warning about eating too much. That would be the one negative for me: I have to limit availability, or I *will* overeat and gain weight on them. Luckily, it is easy to do, since it is not advisable to eat them straight from the bag, but that is one important reason I don't buy them canned. There is hardly a more delectable snack than a rinsed can of beans with lupin beans or fresh-cooked soybeans my absolute favourites besides any and all (soy)bean/lentils breads.
I'm so glad that RUclips suggested this video to you! Thank you for a wonderful comment and sharing about your love of legumes!
@@alegumeaday I am so happy to see that there *are* people who love beans. I always feel sad when I hear the traditional comment that 'we should add beans to get more protein'. That feels like a sad 'supplement' or something whereas they are, in reality, a great food product.
@@BartBVanBockstaele love it - eat beans for beans, and all their many benefits!!
@@alegumeaday I can only recommend them to anyone. They are a staple for me. On average 90 g of dried beans a day. I guess that must be something around 200 g cooked.
@@BartBVanBockstaele a great staple indeed!
lol, I eat whole food plant based. I get lots of fiber from lots of plants including beans. Great to see Dr. Thompson. I have seen some articles about him in Source, CSU’s newsletter.
Sounds like a very healthy diet! Dr. Thompson is fantastic, glad you've already seen some articles about him through CSU!
@@alegumeaday hello, fellow morning person. lol. I find most of my bean dishes are either Indian or Hispanic. Love the spices.
@@asexualatheist3504 delicious flavor profiles - sounds great! And I love mornings. Currently boiling a huge pot of Mayocoba beans. :)
@@alegumeaday I gotta learn about those beans. That’s new to me. I recently discovered Rancho Gordo heirloom beans. My order should arrive tomorrow.
@@asexualatheist3504 enjoy the beans you ordered!! I would love to hear what you end up making. And yes, I would encourage you to try Mayocoba beans if you have a chance!
I make a black beans protein shake, that is heaven in a glass. 1 can of black beans, cocoa powder, 3 dates, tb. Of peanut butter, vanilla, cinnamon and soy milk. You will never believe that there’s beans in there. Pure chocolate for chocolate lovers. My wife makes brownies out of black beans. She makes lentils pancakes for breakfast. If I continue, I’ll never finish. I love your talk, thanks.
This all sounds SO good!! You're making me hungry! Actually just made savory lentil waffles for dinner. I'll have to try that bean shake!
Black beans, cacao, peanuts, and cinnamon are all super high in oxalates, which will catch up with you eventually, as it did me. See the work of Sally K Norton.
@@Loohan7 sorry to hear about your experience. So you know, soaking and cooking beans has been shown to reduce oxalate content.
@@alegumeaday Maybe other antinutrients, but not oxalates as I understand it. Maybe some fraction if you discard the cooking water. But black beans are supposed to be about the highest oxalate beans around. Some like blackeye peas are supposed to be pretty low.
@@Loohan7 yes, levels can vary with factors such as bean/pulse type, definitely. Here is a paper that explains that oxalate do decrease, though: pubmed.ncbi.nlm.nih.gov/29580532/ Just in case you are interested!
NOW I THINK I KNOW, in archeological finds from around the world there are reliefs and paintings of beings, angels carrying bags with handles , Many archeologists wonder about what was inside, very probably it was crop seeds, lentils, beans and such
The perfect food!!
Cool 🫘🫘🫘🫘🫘!!
Yay for the bean emoji, and for great expressions like cool beans! 😎 🆒 🫘
Lentils with collard greens and BBQ sauce.
Ooo, this sounds delicious!! I will try this, thanks!
Stay fiber fueled!
Yes!! 💯
Do you think Dr. Thompson would be willing to share the recipes for the 7 bean salad his family loves and the recipe for the bean bread? This interview popped up in my feed and I’m thrilled! I need to improve my health and those two recipes could help. Thank you both for presenting!
Thank you so much for watching and commenting! I think the 3 Bean Salad I linked to is pretty close - just with more pulses added - because I had actually modified that recipe from a 3 Bean Salad recipe I got from Henry's wife. Let me reach out to him and ask, though!
The Thompson family recipe is:
½ C canola (not olive oil)
1 cup white vinegar
2 tablespoon sugar
1 diced green pepper
Place in a very large bowl.
Drain and rinse 7 cans of different bean types per preference.
They like: black, red kidney, small red, white kidney, great northern, green snap beans, and yellow snap beans.
Gently combine in a very large bowl and mix with the liquid and green peppers.
@@alegumeaday Thank you, my kids and I are going to try it this week. I’m so pleased they shared! I hope you don’t mind me asking but do you have any leads on the bean bread recipe? Thanks for sharing!
@@Honestly173 I hope you all enjoy. 😋 Of course, always welcome to ask! I unfortunately don't right now, but I will let you know if I get a recipe!
@@alegumeaday ☺️
What is the recipe for yourb7 bean salad
The Thompson family recipe is:
½ C canola (not olive oil)
1 cup white vinegar
2 tablespoon sugar
1 diced green pepper
Place in a very large bowl.
Drain and rinse 7 cans of different bean types per preference.
They like: black, red kidney, small red, white kidney, great northern, green snap beans, and yellow snap beans.
Gently combine in a very large bowl and mix with the liquid and green peppers.
Thank you😊
@@shantianita3282 of course, enjoy! 😊
Informative interview 👍
Many thanks!!
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What a wonderful conversation! I'd love for you to discuss the profound nutritional powers of Chia Seeds which provide 8 grams of fiber in just 2 tablespoons
Thank you for your comment! So glad you enjoyed it. Yes, chia seeds can also be a great food to enjoy! I had some in my oatmeal this morning. I like to add beans and chia seeds to oatmeal!
@@alegumeaday 👍👍
I have not yet combined those 2 but I often enjoy nuts, seeds, and shelled hemp hearts in oatmeal
@@joshuamarks1129 sounds delicious and nutritious!!
The Tarahumara tribe of ultra runners eat lots of soaked chia seeds.❤
@@user-rj9kj3on1x eating chia seeds and beans in my oatmeal right now! 😋
Recipes, bread, smoothie,
Here are a couple smoothie recipes: alegumeaday.com/chocolate-banana-black-bean-smoothie/ and alegumeaday.com/summer-white-bean-smoothie/
There is also the olive bean dip: alegumeaday.com/zesty-olive-bean-dip/
The Thompson family recipe for 7 Bean Salad is:
½ C canola (not olive oil)
1 cup white vinegar
2 tablespoon sugar
1 diced green pepper
Place in a very large bowl.
Drain and rinse 7 cans of different bean types per preference.
They like: black, red kidney, small red, white kidney, great northern, green snap beans, and yellow snap beans.
Gently combine in a very large bowl and mix with the liquid and green peppers.
I unfortunately do not currently have the bean bread recipe, but I will let you know if I get it!
I would like it if he would share his recipe for the seven bean salad he keeps in his fridge please? My granddaughter sits down and eats a can of garbanzos without thinking about it. I eat beans and lentils everyday. Thank you for this great interview!
That's wonderful that your granddaughter loves and enjoys pulses, and that you also enjoy beans and lentils! So glad you enjoyed the interview. I think the 3 Bean Salad, but just with more pulses added, is pretty close, because I had actually modified that recipe from a 3 Bean Salad recipe I got from Henry's wife.
I checked with him, and the Thompson family recipe is:
½ C canola (not olive oil)
1 cup white vinegar
2 tablespoon sugar
1 diced green pepper
Place in a very large bowl.
Drain and rinse 7 cans of different bean types per preference.
They like: black, red kidney, small red, white kidney, great northern, green snap beans, and yellow snap beans.
Gently combine in a very large bowl and mix with the liquid and green peppers.
yes, pulses are definitely good for you.
but more than that, they are the ideal food for Bifidobacteria and friends.
in particular, red kidney beans have:
oligosaccharides, resistant starch, fiber, polyphenols, spermidine, phytoestrogens, nonheme iron, phytates, very low in fat &c.
what's not to love... i'm thinking Rice & Beans, or mashed potatoes & beans, or mashed beans & onions etc😀
personally, i try to eat one tin or one cup every other day. (they're too high in protein to be eaten every day- too taxing on the kidneys)
Yes, many things to love about beans! Rice and beans sounds delicious. 😋 Research supports that eating beans every day is beneficial, but of course do what is right for you!
I never eat from a can. The instant pot cooks dried beans in 25 minutes. Dirt cheap food.
Yes, a very cost effective food! Not to mention nutritious and delicious!!
in some areas tap water is an abomination. i have to use bottle water to make beans. that's to rinse and soak, and if you drain and use fresh water add that...plus the final cooking water. it isn't dirt cheap anymore to make your own beans like it once was😭😭. opting for canned in lieu of that, i will say canned beans are really getting sketchy. prices going up to near $1.25 a can and they are often hard or discolored or half the can is smashed beans. i'll probably go back to making my own.
@@catea2551 yes, price can of course be impacted by many things. I'm so sorry to hear about your tap water situation. I hope that can get resolved! Adding a touch of baking soda to the soaking water may help, depending on what the problem with the water is, i.e., if it is due to hard water, baking soda could help. Regarding canned beans, I would encourage you to try multiple brands, if possible, to find one that works for you. I find there can be a dramatic difference in quality and consistency between brands.
His recipes sound delicious. How do we get them? 😊
Great question! I checked with him, and here is the Thompson family 7 Bean Salad recipe:
½ C canola (not olive oil)
1 cup white vinegar
2 tablespoon sugar
1 diced green pepper
Place in a very large bowl.
Drain and rinse 7 cans of different bean types per preference.
They like: black, red kidney, small red, white kidney, great northern, green snap beans, and yellow snap beans.
Gently combine in a very large bowl and mix with the liquid and green peppers.
I don't currently have the bean bread recipe, but I'll let you know if I get that!
I like my pinto beans cooked in lard
Yes, many people do!
What if have a problem with FODMAPS ?
Good question. Sometimes different types of pulses - or eating them in small amounts at a time - may be an option. Of course, you should consult with a medical doctor before making changes to your routine, especially if digestive concerns are an issue.
That's one of the food God gave to eat
Sprouted sour dough bean bread?
That isn't what Henry makes, but that does sound delicious!
No way can I eat 60 grams of fiber a day without being in the bathroom 24-7
Thank you for commenting. We were referring to a research paper that talks about that level of fiber consumption, not prescribing it for every individual. Especially if someone currently has a lower level of fiber intake, it can be helpful to slowly increase that, to allow the body time to adapt.
😊@@alegumeaday
Great interview! I love the passion for all things leguminous! 🫘💚
Thank you! Easy to be passionate about something as incredible as legumes!
Stuffed peppers with black beans
Delicious!! And colorful, too.