Beans, Beans, the Musical Fruit - Great for Vascular
Jun 20, 2018 20:51:35 GMT
Alan OldStudent and justregularguy like this
Post by Bruce Tackett on Jun 20, 2018 20:51:35 GMT
This was posted elsewhere by TR:
Years ago I used to put Kidney beans on my salads along with alotta other stuff. But you can spend forever and a day making a salad, so I cut back to what I felt to be essentials, eliminating the beans. But, as I've found out, the vascular benefits of beans is considerable, so I've reintroduced my Kidney beans, along with Pinto beans into my daily salad. It's a good thing that beans are one of my favorite salad ingredients.
Years ago I used to put Kidney beans on my salads along with alotta other stuff. But you can spend forever and a day making a salad, so I cut back to what I felt to be essentials, eliminating the beans. But, as I've found out, the vascular benefits of beans is considerable, so I've reintroduced my Kidney beans, along with Pinto beans into my daily salad. It's a good thing that beans are one of my favorite salad ingredients.
mikey said:
For avoiding peripheral vascular disease, yes, red "kidney beans are one of the really good ones".
The graph shown in the video is misleading if relating to overall nutrient density. The ranking was for 6 nutrients and their comparative cost to obtain vascular benefits ("Peripheral Vascular Disease" as noted).
Anyway, the ranking for the most economical vegetables to eat to obtain those 6 nutrients according to that graph in the video above are:
1. Pinto Beans
2. Lentils
3. Black Beans
4. Red Kidney Beans
5. Potatoes
6. Sweet Potatoes
7. Carrots
The most nutrient dense foods regardless of cost per serving have been ranked thus in Dr Joel Fuhrman's ANDI (Aggregate Nutrient Density Index):
1. Kale
2. Collard Greens
3. Mustard Greens
4. Watercress
5. Swiss Chard
etc
Unfortunately, Dr Fuhrman does not include Seaweeds/Algae which are right up there w/ those 5.
The metrics chosen (by weight, by serving, by calorie, etc) to compare the nutrient density of foods will determine which ones top the list of any evaluation making it relatively easy to skew data away from the most dense nutrient-containing foods. Limiting the metrics to only 6 nutrients and then using the cost per serving was the method used to evaluate the veggies for vascular health and listed in the graph that was shown in the video TR posted.
Regardless of this info, I do eat a lot of beans, m8s and it's my understanding that all of the longest lived cultures on the planet eat legumes every day.
For avoiding peripheral vascular disease, yes, red "kidney beans are one of the really good ones".
The graph shown in the video is misleading if relating to overall nutrient density. The ranking was for 6 nutrients and their comparative cost to obtain vascular benefits ("Peripheral Vascular Disease" as noted).
Rank 6 - Nutrient Density Score - Most Nutrients (of 6) Per Penny
The 2010 DGA (Dietary Guidelines for Americans) identified vegetables as excellent sources of six nutrients: dietary fiber; potassium; magnesium; and vitamins A, C and K [1]. For each of these nutrients, we estimated the % daily value (% DV) provided per serving for each vegetable in the database [15]. This value can be used to identify the most nutrient-rich sources of a single nutrient. An index-based measure was then developed, based on the median ranking of the nutrient density of these six nutrients, with a minimum possible score of 1 and a maximum possible score of 98. This rank-based measure was then divided by cost to create a new affordability measure, with higher values representing greater ranking of these 6 target nutrients per unit cost. Rankings were used as opposed to absolute values because many vegetables contained no amount of any nutrients, particularly for vitamin A.
So, it is not a representation of the most nutrient dense vegetables, but a cost comparison of vegetables based on only 6 nutrients and serving portion. Beans won that. Veggies like kale and algae have much higher overall nutrient density, but cost may be higher per serving.
The 2010 DGA (Dietary Guidelines for Americans) identified vegetables as excellent sources of six nutrients: dietary fiber; potassium; magnesium; and vitamins A, C and K [1]. For each of these nutrients, we estimated the % daily value (% DV) provided per serving for each vegetable in the database [15]. This value can be used to identify the most nutrient-rich sources of a single nutrient. An index-based measure was then developed, based on the median ranking of the nutrient density of these six nutrients, with a minimum possible score of 1 and a maximum possible score of 98. This rank-based measure was then divided by cost to create a new affordability measure, with higher values representing greater ranking of these 6 target nutrients per unit cost. Rankings were used as opposed to absolute values because many vegetables contained no amount of any nutrients, particularly for vitamin A.
So, it is not a representation of the most nutrient dense vegetables, but a cost comparison of vegetables based on only 6 nutrients and serving portion. Beans won that. Veggies like kale and algae have much higher overall nutrient density, but cost may be higher per serving.
Anyway, the ranking for the most economical vegetables to eat to obtain those 6 nutrients according to that graph in the video above are:
1. Pinto Beans
2. Lentils
3. Black Beans
4. Red Kidney Beans
5. Potatoes
6. Sweet Potatoes
7. Carrots
The most nutrient dense foods regardless of cost per serving have been ranked thus in Dr Joel Fuhrman's ANDI (Aggregate Nutrient Density Index):
1. Kale
2. Collard Greens
3. Mustard Greens
4. Watercress
5. Swiss Chard
etc
Unfortunately, Dr Fuhrman does not include Seaweeds/Algae which are right up there w/ those 5.
The metrics chosen (by weight, by serving, by calorie, etc) to compare the nutrient density of foods will determine which ones top the list of any evaluation making it relatively easy to skew data away from the most dense nutrient-containing foods. Limiting the metrics to only 6 nutrients and then using the cost per serving was the method used to evaluate the veggies for vascular health and listed in the graph that was shown in the video TR posted.
Regardless of this info, I do eat a lot of beans, m8s and it's my understanding that all of the longest lived cultures on the planet eat legumes every day.