Legumes & cancer: Can beans boost longevity?

🎯 Pop Quiz

1. Lentils (3:56)

Lentils are a nutritional powerhouse, offering dietary fiber and prebiotics like polyphenols that feed your gut bacteria. These bacteria produce short-chain fatty acids that reduce inflammation—a critical defense against cancer. Lentils also provide folate, a B vitamin essential for DNA repair and protecting against harmful mutations.

🧑‍🍳 Cooking Tip:
I’m a fan of keeping it simple with lentils. Sauté garlic, onions, and carrots in olive oil, then add lentils, vegetable stock, and a sprinkle of turmeric and cumin. It’s a flavorful, cancer-fighting dish your body will thank you for.

2. Chickpeas (18:00)

Chickpeas may look humble, but they’re packed with protein, fiber, and prebiotics that reduce inflammation and support gut health. When combined with chili peppers, you also get a metabolism boost that helps activate brown fat to lower inflammation and burn excess fat—factors tied to reduced cancer risk.

🧑‍🍳 Cooking Tip:
For an easy, health-boosting meal, cook chickpeas with garlic, onions, curry powder, crushed tomatoes, and coconut milk. Serve over brown rice for a wholesome, anti-inflammatory dish.

3. Black Beans (27:08)

Black beans are loaded with anthocyanins, antioxidants that block blood supply to cancer cells and help lower inflammation. Their combination of protein and fiber supports gut health and slows cellular aging, making them a powerful ally in cancer prevention.

🧑‍🍳 Cooking Tip:
Try making a quick black bean taco. Sauté garlic, onions, and black beans with olive oil and a touch of cumin. Serve with fresh cilantro and a squeeze of lime for a simple, cancer-fighting meal.

4. Kidney Beans (34:41)

Kidney beans are rich in resistant starch and pholin, a protein with anti-inflammatory effects that support cancer prevention. They also promote the production of short-chain fatty acids in the gut, which help lower systemic inflammation.

🧑‍🍳 Cooking Tip:
Kidney beans shine in a hearty chili. Sauté them with garlic, onions, tomatoes, and your favorite spices, then simmer to perfection. It’s a comforting, cancer-fighting meal packed with nutrients.

5. Peas (36:47)

Fresh peas are more than just a side dish—they’re a nutrient-dense addition to your plate. Packed with resistant starch to help regulate blood sugar and essential vitamins, they support overall health and reduce inflammation tied to cancer risk.

🧑‍🍳 Cooking Tip:
Make a vibrant pea soup! Sauté scallions and peas with tarragon, blend with vegetable broth, and finish with a touch of lemon zest. It’s light, nourishing, and packed with cancer-fighting potential.

Watch the full video to learn more about the healthiest legumes:

Love your food to love your health,
— Dr. William Li

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