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Have you ever wondered why so many people are paying attention to their diet now? Legumes, in particular, are an integral part of the diet. However, some legumes have been found to be harmful to the liver and even increase the risk of liver cancer. So, how do we balance health and taste?
We need to understand the role that the liver plays in our body, the liver is located in our abdomen, responsible for detoxification, making plasma proteins, secreting bile to help digestion, etc., once the liver function is impaired, our body will have a series of problems.
Millions of people around the world suffer from liver disease, such as yellowing of the skin and eyes, fatigue easily, and loss of appetite, including cases caused by improper diet.
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Long-term intake of high amounts of certain legumes may adversely affect the liver, and certain legumes may contain some natural toxins that are harmful to the body's liver function, such as aflatoxin.
This toxin tends to grow in legumes under improper storage conditions, and long-term ingestion of food contaminated with these toxins may lead to increased burden on the liver, and even induce hepatitis, liver fibrosis and even liver cancer. Therefore, we must be extra careful when it comes to the choice of beans and how they are eaten.
Globally, especially in countries where pulses are a staple food, such as some Asian countries, the incidence of liver disease is relatively high. While legumes consumption cannot be blamed entirely, irrational eating habits are indeed a factor that cannot be ignored.
For example, excessive or incorrect consumption of legumes, especially in the absence of scientific storage and cooking methods, may indeed increase the risk of liver disease.
In addition, liver health is not only about food choices, but also about lifestyle. Lack of exercise, prolonged lifestyle habits such as smoking and drinking alcohol are also important factors in liver health problems. Therefore, when we talk about the effects of food on the liver, we cannot ignore the impact of the overall lifestyle on liver health.
Although legumes are nutritious foods, it is also essential to pay attention to their quality and source when consuming them. Choosing reputable, quality-assured soy products and avoiding sources that are improperly stored or at risk of contamination is an essential step in protecting liver health. And for those who already have liver health problems, it is even more important to choose the right diet under the guidance of a doctor.
Legumes are high in protein, which is good news for those who may not want to eat much meat or are vegetarians, but this protein is not a complete "complete protein" because they lack certain essential amino acids.
Eating legumes with other foods, such as grains, ensures that your body gets all the essential amino acids, which are important for promoting muscle growth and maintaining general health.
And in the fiber part, the beans are almost unbeatable. Their high-fiber content aids digestion and can prevent constipation, while also helping to control blood sugar and fight diabetes. Still, for those who are just starting to increase their legume intake, this high fiber may bring some discomfort, such as bloating or gas, which requires your body to gradually adapt.
In addition, some non-nutritive components in legumes, such as phytic acid and saponins, may hinder the absorption of minerals, especially iron and zinc, in the human diet, although they act as a defense in nature. This does not mean that we should avoid legumes, but rather that the amount of these substances can be reduced by soaking, sprouting, or fermenting these legumes, thereby increasing the availability of minerals.
For people with autoimmune diseases, certain proteins in legumes may trigger an immune response. However, with proper handling and cooking methods, this negative effect can be greatly reduced, making pulses a viable option in the diet of these populations. Isoflavones are found in high amounts in soybeans and have been shown to have benefits for cardiovascular health.
Legumes are undoubtedly an important part of a healthy diet, but they also come with some challenges. With smart choices and cooking methods, we can make legumes an important pillar of any healthy eating plan. This approach not only focuses on nutrient balance, but also reflects a deep understanding of food safety and food science.
Not all legumes are harmful to the liver, the key is their type and how we prepare them. For example, untreated bitter almond beans, wild peas, and certain types of legumes can indeed cause liver damage if ingested in excess of natural toxins such as saponins and phytic acid.
Especially when these legumes are consumed, if they are not cooked or fermented sufficiently, these toxins are not easily broken down, which may affect the detoxification function of the liver and increase the burden on the liver.
In the long run, overwork of the liver will lead to liver cell damage, which may develop into hepatitis or even liver fibrosis, and long-term uncured liver fibrosis may evolve into cirrhosis, which will eventually increase the risk of liver cancer.
In addition, the problem of aflatoxin in legumes should not be overlooked, as aflatoxin is a common food contaminant, especially in improper storage conditions.
Aflatoxin is extremely harmful to the liver, it can directly damage liver cells and cause cell degeneration, which is one of the main mechanisms of liver cancer. This is particularly common in some developing countries due to the lack of strict food safety controls.
For those legumes that contain natural toxins, such as bitter almond beans and certain wild peas, we should try to avoid eating them or undergo long boiling and proper fermentation before eating them to break down these toxins.
At the same time, in order to prevent aflatoxin contamination, choosing a reputable supplier when buying beans and ensuring that the storage environment of the beans is dry and clean can greatly reduce the risk of contamination. In addition, modern food technology has also provided new methods, such as the use of high-temperature heat treatment and radiation technology to kill or degrade these toxins, which have been applied in some countries.
While some legumes may pose health risks, it doesn't mean that we should avoid all legumes entirely. Legumes are still a great source of protein, fibre and many trace elements, and the key is to choose the right kind and handle them properly, so that we can minimize the risks and enjoy the health benefits of legumes through science.
What do you think about liver cancer? Welcome to discuss in the comment area!
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[1] Chen Shuangshuang. The Effect of Dietary Structure on the Health of the Elderly in China, Journal of Shandong Normal University (Natural Science Edition), 2016-09-15