Kind: captions
Language: en
today I'm going to talk about my
favorite five legumes that can help you
fight and prevent cancer repair your
body and help you support your goal for
longevity and we're talking about foods
that have real science supporting them
and we're also talking about cancer from
the perspective of prevention as well as
intervention I'm a cancer researcher so
you come to the right place to learn
about what's real about cancer
prevention what's a science what's human
evidence how do we apply this into our
own lives so if this is something that
you want to actually apply to yourself
then you got to watch the end of this
video okay all right ready let's
go so the first thing that we're going
to talk about is what is a legum all
right uh that's set the stage for
figuring out uh which ones are actually
good for cancer prevention or which ones
are my favorites frankly so first thing
you need to know is legumes are a whole
family of foods and these Foods actually
date back 40,000 human years of
History way back to like Neolithic
period it's actually what we discovered
these include the beans and the peas
right so basically legumes
are kidney beans Navy beans lima beans
mung beans soy beans
chickpeas regular um spring peas lentils
so so these are probably um beans and uh
peas that you've actually eaten before
uh and by the way they're all fruits or
the seeds of fruits that can be dried
and stored for long periods of time
which is why they date back so long
because they were actually easily
preserved all right um the other reason
that they were eaten for so long going
way back is that these uh legumes the
beans and peas are great sources of
protein to be able to keep the body
running and they're also good sources of
dietary fiber so whether long before we
knew about the M microbiome um humans
were eating these because they knew that
they actually did something good for
them and the fiber uh as we'll talk
about helps to lower inflammation in a
body which actually helps us uh Move
Along healthier and the protein fuels
our strength all right the other thing
about legumes all right beans and peas
is that they are good sources of
micronutrients micronutrients like
vitamin B like iron like pottassium like
zinc now none of these micronutrients by
themselves are a GameChanger but when
you actually um add them all together
and stick them into a little tiny thing
that's got good protein and good fiber
that can be stored dried for months to
years you're talking about a really
valuable uh food uh uh ingredient all
right uh and this is an ingredient that
goes into some of my favorite dishes
we're going to talk about all right so
uh oh by the way another interesting
thing is my friend Dan Butner who uh
wrote about the blue zones and actually
researches the blue zones told me that
beans are actually one of the common
denominator Foods across all the blue
zones you probably heard of the blue
zones these are the countries around the
world where people tend to live long
longevity and they T tend to live well
uh and if you're leaving long and well
you're probably fighting cancer you're
probably lowering inflammation and
you're probably healing yourself really
well which is basically why we're
actually talking about Le legumes uh in
this uh video all right so what are some
of the legumes that are my favorites
that can actually achieve this goal of
longevity and fight cancer and help
healing well the first one is the
lentil all right you've probably eaten
lentil for but if you have it you're
really missing out they're absolutely
tasty and delicious now lentils are
small flattish edible seeds that come in
a whole variety of colors there's green
lentils there's black lentils there's a
brown lentils and there's yellow lentils
and if you go to the middle section of
the grocery store and look by the bean
section they you know lentils will
actually come in bags sometimes in cans
canisters uh and they are powerhouses
for your gut because of the amount of
dietary fiber they actually have now I
wrote about uh lentils in my book Eat to
beat disease I got it right here check
it out if you haven't read it I strongly
recommend it eat to beat disease it's
got a lot of stuff in here uh about food
Doses and all the different kinds of
foods that can activate your health
defenses to fight cancer this whole
sections about cancer fighting Foods in
there but for uh lentils the dietary
fiber and the
polyphenols feed the gut microbiome okay
that's one of the reasons that lentils
are good for you and when the good
bacteria in your gut microbiome are well
fed they produce these anti-inflammatory
substances that they release into the
bloodstream and these substances are
called short chain fatty acids short s
chain C fatty F acid a s CFA we
sometimes call them scaas all right
that's what scientists do we come up
with abbreviations for tongue twisters
but basically when you eat dietary fiber
and uh which is uh Prebiotic as well as
polyphenols also Prebiotic and you
really make your gut bacteria happy
because they're basically like eating up
the dietary fiber and and the
polyphenols which make them Thrive they
will um generate metabolites so as a
matter of their own life they spit out
these um scaffa short chain fatty acids
it goes into our bloodstream and you
know what the short chain fatty acids do
it lowers
inflammation really really important
thing okay so if you want to lower your
risk of cancer you need to know that
inflammation is a major trigger for
cancer growth so by lowering
inflammation by activating your gut
microbiome by feeding yourself and your
gut bacteria dietary fiber and
polyphenols that are prebiotics and
getting those um fiber and prebiotics
from lentils one of my favorite uh
legumes you're actually able to help tip
the balance in your body um against
cancer growth by lowering inflammation
all right now let me tell you how
inflammation actually Sparks cancer
growth there's a lot of different ways
um one thing is that inflammatory cells
can release cyto kindes these are sort
of growth fertilizers to the cancer
cells in order to make the cancer cells
divide and grow more aggressively so the
cyto kindes from inflammatory cells that
are part of inflammation um actually
just make the cancer start uh rip
roaring in terms of its own growth
potential the other thing that
inflammatory cells do inflammation is
they trigger blood vessels to grow uh
around cancer cells around the tumor and
these blood vessels actually grow uh
towards the inflammation and into the
cancer cells uh Mass where they begin to
feed uh the cancer cells what I mean by
that is that um cancer cell when a
cancer starts it doesn't have a blood
supply but when actually inflammation
sets in it's one of the factors that can
actually attract new blood vessels that
grow up towards the tumor and those new
blood vessels uh bring oxygen and
nutrients uh that begin feeding the
cancer now I worked in a laboratory that
studied this and what was shown is that
if you keep a tumor without a blood
supply it can't grow larger than 2 to 3
millimeters in diameter that's about the
size of the tip of a ballpoint pen but
if you allow the blood vessels to grow
up and touch that uh nest of cancer
cells and bringing that oxygen bringing
those nutrients um it can actually cause
the tumor the cancer to grow 16,000
times in just two weeks all right that's
explosive cancer growth permitted by uh
angiogenesis angio blood blood vessel
growth how they grow so tumor
androgenesis is not what you want but
inflammation actually helps spark that
tumor angiogenesis so by eating foods
that lower inflammation you're actually
tipping the balance away from growing
cancer right that's cancer prevention
all right um that's very important to
understand now the other thing that
inflammation can actually do to a cancer
is it can actually help to spark more
mutations within a cancer because
inflammation you know starts to release
all these cyto kindes as I mentioned to
you earlier as a cancer cells are
provoked to grow all right uh it's kind
of like just chugging gasoline onto the
Embers of a fire and now the fire is
burning go like crazy mutations can
occur more mutations than had than the
tumor had originally and that actually
cause the cancer to get more aggressive
as well okay cancers are normal cells
that become abnormal because of
mutations and those mutations are
damaged to the DNA all right so back to
the LOL the short chain fatty acids that
your gut microbiome will release after
you eat lentils actually helps uh quell
the inflammation which then makes uh
tumors much less likely to grow
aggressively now the other thing that is
really interesting thing is that uh
lentils can help your body's Health
defense system cut off the blood supply
uh to Growing tumors now I talk about
the blood vessels and how to cut off the
blood vessels feeding cancer uh in an
online course that I teach um so if
you're interested in learning a lot more
uh check out my online course I teach it
um every now and then uh and um it's
it's really uh I've actually had more
than 6,000 uh people from 90 countries
that have taken my courses now all right
now what you need to understand is that
that your body's own androgenesis health
defense keeps good healthy blood vessels
maintained wherever they need to be but
also prevents extra blood vessels like
cancers are trying to get for themselves
um quelled all right so you don't
actually grow extra blood vessels so
it's anti-angiogenesis against tumors
but keeping good circulation where they
need to be all right so to fight cancer
and prevent cancer you want to eat Foods
that can actually help your body block
those tumor uh stimulated blood vessels
uh at all costs now uh lab Studies have
shown that that what's in a lentil can
actually do that which is pretty cool
all right now lentils are also packed
with folate folate to kind of Vitamin B
and that kind of vitamin actually helps
to your body repair DNA so that's
another advantage of how lentils can
prevent cancer um basically you got a
mutation could be a cancer actually goes
in there to actually fix it so think
about like a um you know somebody who
comes in to uh replace uh a crack
bathroom tile before you wind up
actually having uh leaking from your
shower into the wall um so by fixing
that uh crack tile uh which basically
how um folate can actually repair DNA it
helps to avoid mutations and all the
complications and damage that can occur
Downstream and and by the way where do
those mutations actually come from well
a lot comes from our environment about
uh 90 to 95% of cancers are linked to
our diet and lifestyle only 5 to 10% are
actually linked to our genetics so we
hear all the stuff about cancer and
genetics and screening and braa those
are all really important but the vast
majority of cancers that you've heard
about that you know people who might
have suffered from cancer maybe yourself
those are linked to diet and lifestyle
okay now let's talk about diet and
lifestyle and environment got to include
the environment there because factors
like ultraviolet radiation from the Sun
chemical additives um in your food uh
fumes from the off gassing of your new
carpet or your new furniture or your new
car uh or inhaled smoke uh that comes
from air pollution you don't even uh see
the smoke necessarily but there's a lot
of pollution in the air all those things
when we when they get into our body one
way or the other can actually set up the
the situation where DNA is are mutated
those mutations turn into abnormal cells
turn normal cells into abnormal cells
and those abnormal cells actually very
quickly when they're copi and pasted can
become a microscopic Cancer all right
all DNA damage is actually one of the
Hallmarks of cancer and guess what
folate that's present in the lentil can
counter that fix that uh error in the
DNA now the other thing is that lentils
are a great source of protein now if you
want to have healthy aging so we're not
talking about cancer now we're just
talking about healthy aging you need to
have enough protein that's really
important you know really after the age
of 40 you got to really pay attention
how much protein you're actually eating
now the protein also helps your body
heal right so if you've got an injury uh
or you have surgery and you're going to
need to heal up your wounds you need an
adequate Pro protein for your body to be
able to create those building blocks to
be able to heal that wound all right so
again uh lentils are a good source of
the proteins the uh polyphenols and the
dietary fiber to be able to cause
healing to be able to extend longevity
to be able to lower inflammation so you
don't get sick and that includes
preventing cancer by tipping the balance
in your body away from the tumor and
towards your longevity without cancer
all right so let's talk about how much
protein lentils have so one cup of
lentils actually have 24 gram of protein
so you know on a uh weight basis lentils
are one of the most highly protein
packed plant-based foods that you can
actually eat all right um how do I like
to incorporate lentils into the diet my
diet pretty easy all right and by the
way lentils are not expensive so they're
very economical and in terms of uh uh
protein power uh and fiber they are
really hard to match right okay so
here's what I do I like to make lentil
soup or lentil stew in fact I remember
when I was um uh in medical school I
really wanted to be able to uh cook some
food that would actually be delicious
tasty satisfying warming that I could
have some leftovers on lentil making a
lentil soup or lentil stew is a
basically a One Bowl meal all right so
how do you make Lil soup yeah you know
take a take a pot or or a cast iron pan
little extra virgin olive oil sauté some
chopped garlic and
onions chop up some carrots all right
add in the lentils pour in some
vegetable stock um if you're a
vegetarian or vegan all right lentils
are great for that uh or if you're not
uh and you want to get some protein
extra protein for collagen uh use some
bone broth it's a great way so now
you're putting it in there and then add
some herbs uh herbs like coriander uh
spices like cumin and turmeric all right
now you're really beginning to flavor
that lentil all right and then you cook
it um and by the way spices have their
own cancer fighting activities they can
be anti-angiogenic cover blood supply to
tumors uh they can be have their healing
um uh properties for example um turmeric
has curcumin which actually accelerates
healing and by the way when you cook
that up the lentils will absorb the
fluid uh all those other flavors with
the SP herbs and spices the onion and
the garlic and the extra virgin olive
oil which is healthy by itself will
start to co-mingle you'll get this
incredibly tasty bowl of food it's a
complete meal uh in a bowl with all the
protein uh uh that you actually need for
basically a day it's got some veggies in
it pre-bi iotics could be in there um
you got put some carrots in there now
you're get some beta carotene
carotenoids that are good for your
eyesight important for longevity right
you're going to live a long time you
want to be able to see clearly for as
long as you need to uh because vision is
such an important part of enjoying uh
life no matter how many years you have
and then herbs and spices can lower
inflammation and also they light up our
taste buds right so you want to be able
to eat something that tastes really
great that's how you to make a bowl of
lentil soup
okay so whether it's fall or winter or
spring I personally find lentil soup or
lentil sco if you want to actually make
put some more stuff in it make it a
little thicker it's a comforting warming
meal that is super healthy uh and
actually contains just what your body
needs to help uh fight cancers prevent
cancer lower inflammation improve your
metabolism by the way um and help you uh
live longer and also for healing all
right now now you ready for my next
legume legume number two all right
chickpea the chickpea is another legum
that packs a punch when it comes to
boosting your health defenses which you
need for cancer prevention and healing
and living longer all right and just
like lentils uh chickpeas great source
of protein and a good source of dietary
fiber right can sign all of these up for
the health benefits I talked about
earlier uh in this video and by the way
there are different ways of cooking
chickpeas if you look at Middle Eastern
cooking just type chickpeas Middle
Eastern recipe and hit video and you can
watch people who really know what
they're doing um show you how chickpea
are chickpeas are cooked in a lot of
different ways all right now I like to
cook chickpeas in a curry sauce and this
is like a vegetarian dish that you can
serve over brown rice mouthwatering to
me when I think about it like actually
my mouth starts with water but it's
super easy to make right so you get all
the benefits of the
uh of the chickpea plus the sauce which
is really delicious and the benefits of
brown rice so let me tell you how I do
that get a large heavy bottom pot all
right get just like the lentils extra
virgin olive oil chop some garlic up
some onions um in my case I like to put
for chickpeas a little bit of red chili
pepper all right if you like to have a
little bit of heat all right now chili
has capsacin that's a natural bioactive
in chili that turns on your metabolism
so when you eat chili peppers and you
get a little bit of that heat that
little zing on your tongue it's amazing
because the receptors on your tongue are
like radar dishes or buttons on an
elevator okay the Caps pushes those
buttons on your tongue and it sends a
signal to your brain and your brain will
actually uh release um neurotransmitters
that go down your neck and activate your
brown fat and what that does is that
actually burns down extra harmful body
fat so good fat burns down bad fat when
you have chili peppers and when you
actually lower excess body fat you're
lowering inflammation so um in a
different D Direction than your gut
slowing inflammation this is actually
one way that you're cooking chickpeas
and Mak a curry add a little bit of red
chili pepper that's what I actually do
and also by the way capsacin has
anti-inflammatory effects I've always
been really surprised about that when it
comes to chili you'd think that chili
would spark inflammation right it's hot
actually not it actually quiets and
quells
inflammation and by the way so do the
bioactives in the garlic and the onions
they're actually going to put into this
chickpea recipe so lower inflammation
good for cancer prevention uh garlic and
onion are both healing in their Natures
as well all right now you stir in some
curry powder uh add some cumin um now
you're actually getting a lot of
different spices in there really
activates your your senses when you
smell this cooking all right with
chickpeas um I like to then add some
crushed tomatoes all right so you get a
little bit of the acid from the tomatoes
and it kind of really just adds some
depth to the flavor all right that so
it's not just pure spices um and by the
way you don't have to um grow fresh you
grow your own Tomatoes or even use fresh
tomatoes you can get tomatoes out of a
can now I like to use San Marzano
Tomatoes if you can find them because
San marzo is the kind of tomato the
varietal it has the highest levels of
lycopene that is one of the many
beneficial compounds that's found in
tomatoes San Marzano tomato has one of
the highest levels of lopin so I would
go for that and what does lycopene do
lopine helps your metabolism helps to
burn extra body fat again lowering
inflammation improves your metabolism so
you actually have more energy which is
good for longevity right it's what you
want for longevity
it's antioxidant so it protects your DNA
slows down cellular aging and lopine has
been shown in the study of more than uh
36,000 men to reduce the risk of
prostate cancer all right so the
lycopene cuts off the blood supply uh to
tumors as well so the cancers actually
can't grow all right all these things
you put that crushed tomatoes right into
that that mix into the pan I'm telling
you about okay uh and then what you do
is you stir that all together together
and now you've got this incredible
fragrance sauce um uh that actually is
starting to cook together so then in
order to be able to blend all the
flavors together and finish the dish um
you can add some coconut milk if you
want some richness and creaminess but if
you don't want to use coconut milk
because it does have um some saturated
fat you can swap it out with almond milk
or cashew milk or another plant-based
milk what you got to know though is that
if you don't if you use those
plant-based milks it's not going to be
quite as creamy all right because it's
the uh nut milks have a lower fat
content coconut actually has a lot of
fat content um and the other thing you
can do is you if you do want to use
Dairy um here's another little uh heck
you can actually do all right so Dairy
let's say you're like I don't feel like
I want to use cream uh what would you
actually to use I don't want to use
nutmilk because it's too thin here's my
little uh homecooked secret get some
yogurt Greek yogurt would be great and
put the Greek yogurt in there and now
you actually and then you can add some
nut milk to thin it out now you're
actually going to get that creaminess
from the yogurt that's out there now if
you're going to get yogurt my tip to you
is actually if you want to use it to
lower
inflammation get full fat yogurt don't
get lowfat yogurt let me repeat that get
full fat yogurt that's right um don't be
afraid of the saturated fat it's found
in full fat yogurt uh and the reason is
this when you have full fat yogurt it's
a probiotic food when you eat it it
actually contributes healthy gut
bacteria to your microbiome and that's
the formula to actually lower
inflammation right so that's actually
going to be good for you and don't buy
lowfat yogurt because when the the
factory removes the fat from the yogurt
good well intentions supposed to be good
for your heart right it doesn't work out
that way when you remove the yogurt
actually the fat from the yogurt it col
collapses it becomes kind of like this
you know weird uh thickish milk um
doesn't have any mouth feel so the
manufacturers add emulsifiers thickeners
in it
carryin uh chemicals like polysorbate 80
you know that freaks you out to hear
about that yeah that's right you're
actually thickening it up with chemicals
and you know for a long time we didn't
really think too much about these
chemicals um but now we're beginning to
understand when you eat things like poly
80 it damages your gut microbiome those
additives those thickeners those
emulsifiers in lowfat yogurt that which
are used to give it the mouth feel of
like regular yogurt they will actually
um damage your gut microbiome once your
gut microbiomes damag guess what
inflammation levels rise in your body
totally not what you want to do if
you're trying to prevent cancer all
right uh as inflammation Rises it puts
you at a higher risk for chronic
diseases which compromises your
longevity and inflammation actually
makes healing a lot harder so we're
still talking about chickpeas and the
curry sauce and what where I was in case
you got lost is that you know you can
actually use some coconut milk to kind
of make it creamy and and thin it out
and give it this nice like kind of
blending uh texture so that the
chickpeas are in kind of a sauce um you
can use nut milks um or you can use uh
but it's going to be thin or you can use
yogurt and then add some nut milk in
order to get the right con consistency
all right um you use yogurt you'll get
the probiotic effect of yogurt which
only helps your gut microbiome which
actually lowers inflammation as well all
right and by the way yogurt eating has
been Associated for a long time with
longevity all right uh there's a chemist
named Elia mechnikov this is going back
hundreds of years actually first noticed
that Bulgarian monks who seem to live a
long time uh he noticed they were all
eating yogurt and so he um began
speculating that there was something in
the yogurt like bacteria that actually
is uh healthful and that's really one of
the origin stories of um uh
understanding healthy gut bacteria so
you get this chickpeas you got it in a
Potter pan simmer it for about 30
minutes the chickpeas will soften up all
the flavors will blend together you're
going to actually have an amazing
delicious chickpea and curry sauce it's
really really healthy and by the way
you're going to have enough leftovers
for the next day all right now you're
saving money and saving time which is
important to me all right okay next
legume that I like Black
beans black beans are my third legume
let's talk about black beans yep they
got protein they got dietary fiber join
the party black beans they're good for
your gut microbiome they're good for
lowering inflammation right this is
makes you're starting to see the theme
now right all these beans all these leg
FES it makes sense why uh the blue zones
countries are all eating beans um the
key thing though with black beans is
that their color is black and the black
color from black beans come from a
natural dye uh found in nature bioactive
called
anthocyanin now anthocyanin this natural
dye um kind of like really really deep
blue purple uh and black all right it's
what makes blueberries blue actually
kind of a purpley blue and what makes
blackberries like look blue black purple
black all right so that's the same Dy
that's in a black beam all right and
anthocyanins can starve cancer by
cutting off with the blood supply now
it's cancer preventative anti-angiogenic
Cuts up the blood supply uh to cancers
anthocyanins also a powerful
anti-inflammatory compound all by itself
so in addition to what the dietary fiber
is from the black beans now you're
adding the natural D anthro to ramp up
that anti-inflammatory effect right
super important for healing super
important for uh cancer prevention and
anti-inflammation as I mentioned to you
also supports healthy cellular aging so
it doesn't your cells don't age as
quickly as it if you were inflamed all
right um so the other thing about
anthocyanins uh that you have in black
beans the other properties are
antioxidants so they protect DNA right
we talked about DNA damage a little bit
earlier all right so DNA damage uh is uh
causes mutations the basis for tumor
formation cancer formation and uh the
oxidative stress that occurs just in
life actually can damage your DNA that
causes aging so if you want to slow down
cellular aging having an antioxidant on
board like you know with anthocyans
coming from black beans that's actually
really great so look I talk about um
beans and how to cook with them in my
book EB disease um I showed you right
here if you haven't read it I'll put a
link in the video description so you can
actually do a deep dive uh into these uh
natural protective uh aspects of anthro
and by the way anthos sign is also found
in other foods like strawberries as well
you know it's it's just a great uh
addition to all the healthy aspects
already in a black bean now you're
adding that EXT extra bioactive anthroid
to be able to ramp up their benefits as
well now if you like my suggestions for
cooking lentils or Curry chickpeas um
you're probably wondering how I like to
actually cook black beans all right so
when I'm thinking about black beans I'm
thinking about a tasty Mexican dish so
how do I do it look you probably can
guess take a cast iron pan a little
extra vergin olive oil that's going to
have hydroxy tyrosol and ooin these are
natural bioactives found in extra virgin
olive oil all right you can cook with it
contrary to the urban legend out there
you can't cook with extra virin olive
oil yeah sure you can all right you
don't be deep frying with stuff but um
it's fine to cook with on a cast iron
pan all right hey there I've got an
exciting resource just for you and it's
all about the five brain boosting habits
for longevity these simple but powerful
habits are all based on science that can
help elevate your brains cognitive
ability and support your overall brain
health if you're ready to unlock the
secrets to a sharper mind and a
healthier future then click the link
below the video to access this valuable
information or you can take out your
smartphone and scan the QR code on the
screen right now now let's get back to
the video and by the way why do I I'm
telling you about cter and pants if
you're a woman and you're worried about
your iron levels in your blood cooking
with the cast iron pan actually get some
of the iron from the pan itself into
your food and so you can actually build
up your iron stores in part supporting
it by cooking in a cast iron pan okay uh
extra virion olive oil in the pan chop
up some onions chop up some garlic mince
a few cloves all right and then your
you're you've got extra virgin olive
oils in it saut together until the onion
starts to soften up all right it's like
three to four minutes uh don't burn the
garlic all right so you want to take a
wooden spoon and keep all the stuff
moving around then add a can of black
beans all right don't bother rinsing
them or anything else just put the whole
can in there all right then what I like
to do uh is chop up some uh cilantro um
it's a leafy green it's an herb contains
a lot of bioactives that are also cancer
fighting
anti-inflammatory uh they help your body
heal some of the bioactives in uh
cilantro gallic acid ferulic acid
chlorogenic acid Rose Beric acid you
don't have to remember all this stuff
you just need to know that scientists
like me like we're studying this stuff
so we know that there's good stuff in
central all you got to do is chop some
of it up and stick it into this pan with
the black beans with the onions and
garlic and with the extra virgin olive
oil um and then uh by the way then you
add some cumin all right cumin is a
spice it contains a bioactive called
cumin alahh all right now this bioactive
helps to protect your nerves help to
protect the liver also very powerful
anti-inflammatory so you cook the beans
in the pan all right for about 20
minutes on low medium heat don't burn
them all right add a little water if it
looks like it's drying out uh and then
you can uh add some vegetable broth or
again a hit of of bone broth you want
some added protein or collagen and then
you're done all right now you've got
something uh cumin and black rice with
flavor of gions and garlic and cilantro
you can take a ladle of that put it over
some brown rice or you could stick it in
a taco all right and now you've got a
tasty delicious protein Rich fiber rich
uh Health enhancing cancer starving uh
meal anti-inflammatory meal all right
and you're going to have leftovers as
well the other Advantage by the way of
eating beans like this is that it
actually is very satiating all right and
when you eat beans because you're
satiated tells your bra brain all right
you know uh we're pretty full you're
less likely to snack between meals and
you're less likely to overeat at the
next meal because you're just not going
to feel as ravenous all right that is I
know I feel this way if I have a bean
burrito for example for lunch all right
I'm not going to be that hungry for
dinner all right so that's good because
it means you're going to uh lower your
caloric intake and that's another thing
that is cancer starving when you go down
on your calorie intake um it actually
tips your body builds your immune system
uh improves your gut microbiome but it
also tips your body into a cancer
fighting mode all right
anti-inflammatory cancer fighting mode
all right my fourth legum the kidney
bean chili anyone all right by now you
know the drill kidney beans have got
protein they got fiber they're good for
your gut microbiome that means it's
lowers inflammation but the other thing
about the gut microbiome when you make
it healthy it's good for brain health as
well right right and good for metabolism
so you want to live long and prosper you
got to have a good nogin you want your
brain to be sharp good cognition all
right that's an area that I'm working on
right now uh in terms of my research and
you want to have a good metabolism as
well you want energy and you want good
clear thinking and that's another
benefit of eating beans that improve
your gut microbiome all right uh and and
again the gut microbiome when they're
fatly fed they're going to release those
short chain fatty acids the scaffa it's
all good for you all right now kidney
beans have a protein called
pholin and pholin in the lab has been
shown to have anti-inflammatory
properties so kidney beans give you a
little extra anti-inflammation and
kidney beans also have resistant starch
good for gut health good for your gut
microbiome uh and by the way some of the
influencers are saying you know oh beans
are toxic because of the phytic acid
that they have uh which can occur on
plant seeds truth is when you rinse or
soak your beans like if you're going to
make them from scratch soak them
overnight you'll be getting rid of most
of this natural fight ftic acid not
going to be a worry remember people have
been eating humans have been eating this
like for 40,000 years beans are
perfectly safe uh when they're properly
cooked all right so don't get confused
about what you read online this is like
a really practical thing all right and I
know I hear over and over again
influencers on social media or sometimes
even on podcasts are talking about stay
away from beans wrong okay that's just
the wrong thing what you want to do is
you want to lean into beans because
these legumes give you what you need
protein dietary fiber uh other benefits
uh including the bioactives and
polyphenols we talked about it's all
good all right now my fifth and final
food for this video numero five numero
Seno Cino uh are peas like English
spring peas
these are legumes all right just like
the beans I talked about they're all
part of the family uh and I got to tell
you about my personal relationship with
peace all right for me when I see a when
I see peas it reminds me when I was um a
kid in grade school at the grade school
cafeteria and I absolutely hated peas
all right they were pale green they were
usually soaking in water they were very
mushy terrible smell terrible flavor in
fact for years I I avoided peas anytime
I could that is until I discovered um
the spring uh the fresh spring English
pea all right amazing I hate boiled peas
to this day all right um but what I
discovered at the farmers market was
that I love peas if they are fresh
spring peas now fresh spring peas you
can pop them right out of the um pea pod
that they're in um they're mild they're
a little nutty in their taste almost a
little crunchy all right and they taste
great I could eat them raw okay or you
can blanch them you could toss them into
a salad uh you know and again pea
protein really really beneficial really
great one cup of peas has about four
grams of protein nothing think like like
like lentils all right but still a good
source of protein and they have starches
that get released slowly so they're uh
like slow Rel starches right like
resistant starches um they uh are gentle
on your blood sugar so they um allows
your body to actually have a more
gradual rise helps your insulin catch up
with the sugar and to manage your blood
sugar more gradually more gently now I
don't like to use phrases like glucose
Spike and glucose crash I think those
are um really really aggressive scare
words that make they give people a wrong
impression but it is true like you know
in beans and and peas uh that the
resistant starches the type of starch
that are in them actually allow the
glucose to actually come up and down a
little bit more gradually is what I
would say um the fiber and the PE good
for the gut microbiome lowers uh
inflammation in your body um also good
for cellular aging um and um of course
I'm sure you're wondering like oh how do
you actually cook spring peas all right
all right bust out your sauté pan bust
out your extra virgin olive oil we're
back okay heat it over medium heat all
right a little bit of minced garlic you
see it's this is like pretty easy
um I like to zest a lemon and you're
like wait a minute what are you doing
with the lemon now all right so you got
the oil heating up put some garlic in
there it's going to get really fragrant
now um toss in your peas all right
season with a little bit of salt and
pepper um you want to add a little bit
of th throw in the uh the lemon zest all
right now you got this like fresh spring
tasting very mild but flavorful peas
absolutely delicious all right I I love
that now all right right I what I don't
like are peas that are boiled to death
worst are frozen peas that are boiled to
death don't do that English fresh peas
are amazing and if you're going to get
frozen peas um you you can try different
brands out you'll find one that actually
tastes a lot better for you um what I
whatever you do don't boil the death
that that's something I really don't
like now another way that I like to use
peas is actually to make pea soup I'm
not talking about the fog in the harbor
you know that you can't see through they
call that pea soup too I'm talking about
making a pea soup where I like to add
herbs herbs like tagon and mint so you
know I take out a pan put some extra
virgin olive oil and I chop some
scallions and add the tagon then I add
the peas I'll throw in some vegetable
broth cook that for about five minutes
all right um then pour everything into a
blender and puree the heck out of it
make it nice and smooth add a little bit
of fresh mint on there all right you got
to get it smooth put it back in the pot
add a little bit of lemon juice just a
punch up uh with a little bit of acid
all right and then if you want a extra
Twist of Health all right what you do is
when you're lading onto the bowl add a
dollop of full frat Greek yogurt right
in each bowl and then top it with a
little bit of chopped herb you got a
nice looking dish it tastes great it's
very veggie all right the yogurt if you
if you eat dairy gives you a probiotic
hit good for your gut all right um now
you actually got like a complete again a
complete meal uh and it's satiating as
well one bowl complete meal quite
inexpensive all right there you have it
my recommendation for the fively goes
that can support cancer prevention help
your healing and support longevity I
hope you learned something new thanks
very much for watching and I will see
you on the next video Dr Lee
out hi there if you enjoyed watching
this video I know you'll love this the
next one stay here and check it out and
I'll see you there