An NHS GP has urged people to add a cheap ingredient to their meals that will "change their health." You can add it to things like pasta sauce or spaghetti bolognese and you might not even taste it.
Dr Karan Raj, also known as @dr.karanr on TikTok, is a No.1 Sunday Times Bestseller, appearing on BBC Morning Live, Good Morning Britain, BBC News, and more. In his video, the doctor encouraged people to add white beans to their meals, explaining the ingredient can boost fibre, lower cholesterol and help with weight loss.
Study findings on legumes
Dr Raj explained: "If you eat a lot of meat like I used to, this simple swap could change your health. Scientists at the University of Helsinki instructed 51 men to reduce the amount of red meat and ultra-processed meat they were eating to just 200 grams a week - that’s seven ounces, equivalent to five per cent of their total protein intake.
"Meanwhile, the men ate more legumes specifically, peas and faba beans, equivalent to 20 per cent of their total protein intake, and they continued eating chicken, eggs, fish and other protein sources as normal."
Weight loss and cholesterol benefits
He continued: "Beyond the beans swap, the men were not told to eat any less or restrict any of their calories. But after just six weeks, they lost an average of one kilo or 2.2 pounds of weight, and the changes didn't stop there.
"By the end of the study, the men who had eaten legumes had low levels of total and LDL cholesterol [‘bad’ cholesterol], suggesting that the diet swap reduced their risk of heart disease. At the same time, the men's iron levels improved, which is surprising given that red meat is considered to be a good source of dietary iron."
How to add beans to your diet
Addressing his followers, he urged people to top up their diets with more beans. He said: "Let's face it, we collectively eat more saturated fat than we should be. And replacing a small portion of meat with beans is something every person could do.
"For example, when you're next making spaghetti bolognese, use half the amount of beef mince and top it up with beans and you’d barely notice it because beans virtually taste of nothing and you're sneaking in fibre, polyphenols and a saturated fat-free protein source."
According to Healthline, these are a type of common bean first grown in North and South America. There are several kinds, but the most common are cannellini beans, also known as white kidney beans, which are soft with an earthy, nutty taste, and are great in soups, stews, chilli and other dishes.
The experts say that these beans are a good source of protein. Alongside regular exercise and a balanced diet, they can help support healthy muscle growth. It adds: "White beans have a high nutrient density and fairly low calorie count. Combined with their high fibre and protein content, these attributes may promote a healthy body weight. Foods high in fibre and protein have been shown to promote feelings of fullness, leaving you less likely to overeat."
Other experts also hail these beans, which can be bought from Morrisons for 45p, as Holland and Barrett says: "The B vitamin folate is very important for our bodies, especially if you’re pregnant and contributes to the production of amino acids – the building block for proteins.
"Cannellini beans are a great source, so if you’re watching your folate levels, it’s worth keeping some to hand in your kitchen."
But before you add them to your meals, the experts caution people to read the label. Healthline explains: "Keep in mind that canned beans may contain added salt, so you should check the product label - or seek out low-sodium or salt-free options. You can also reduce their sodium content by rinsing them before use."
