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Beans, beans, the magical fruit. The more you eat, the more you … can cut down on dangerous, chronic low-grade inflammation.Researchers at Illinois Institute of Technology recently discovered just how much black beans can help lower inflammation in a remarkable trial.
They gave roughly two dozen people with prediabetes a three-month supply of canned beans. The directions were simple: incorporate one cup of black beans into your diet, every single day for 12 weeks. .Some people mixed their beans into soups, others topped their salads with black beans. Each person in the bean-eating group just had to ensure they were eating a cup per day.It's something that people living in the longevity Blue Zones around the world already do automatically, through force of habit. With this study, there's fresh evidence that their technique can help anybody who is at risk of developing chronic diseases improve their health and longevity.In this small study, eating black beans had a big impact on people's levels of a protein called interleukin-6 which is a key marker of inflammation. During the course of the study, black bean eaters reduced their average IL-6 levels from 2.57 picograms per milliliter to 1.88, a significant decrease.Lead researcher Indika Edirisinghe, a professor of food science and nutrition at IIT, says he suspects a big part of the reason why black beans are so great at lowering chronic, low-grade inflammation has to do with the chemicals that give them their rich, deep black coloring.'They have something called polyphenolic compounds,' Edirisinghe told Business Insider. 'The polyphenolic compounds are bioactive, and they have antioxidant and anti-inflammatory activity.'Just in case participants were stumped on how to start incorporating more black beans into each day, they were given a lifeline: Edirisinghe and his team offered participants several mouthwatering bean recipes, including one for black bean brownies, a chicken and black bean chili, a bean 'caviar' snack dip, and a colorful bean salad in a jar.'There's no rocket science,' Edirisinghe said. 'It's very simple, and there's a great opportunity here to become healthy.'Ingredients:Directions:Ingredients:Directions:Ingredients:Directions:Ingredients:Directions:
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