Welcome to "Healthy Living!"
00:00:15.01\00:00:16.51
I'm your host Margot Marshall.
00:00:16.54\00:00:18.68
How amazing would a food
need to be to be honored by
00:00:18.71\00:00:23.28
the "United
Nations" for a whole year?
00:00:23.32\00:00:27.02
That is it declared 2016 as
"International Year of Pulses."
00:00:27.06\00:00:32.83
That's another name
for beans or legumes.
00:00:32.86\00:00:35.43
Stay tuned as Dr.
Eddie Ramirez tells us
00:00:35.46\00:00:38.03
what makes them so amazing!
00:00:38.07\00:00:40.94
Pulses, legumes, beans
- call them what you will,
00:01:16.87\00:01:21.18
they are staple in many
poor countries and maybe
00:01:21.21\00:01:24.78
it's time developed
countries took notice of the
00:01:24.81\00:01:27.75
benefits of them besides being
so cheap - there would have to
00:01:27.78\00:01:32.22
be some compelling
reasons why the United Nations
00:01:32.25\00:01:35.32
has declared 2016 as
"International Year of Pulses."
00:01:35.66\00:01:40.90
Let's ask our guest, Dr.
Eddie Ramirez what they are.
00:01:40.93\00:01:45.27
Welcome Eddie. Thank you.
00:01:45.30\00:01:47.84
Pulses are a very
important food around the world.
00:01:47.87\00:01:52.41
And you know, experts
especially in the field of
00:01:52.44\00:01:54.81
nutrition, they try to
understand what kind of
00:01:54.84\00:01:58.11
food could we promote that
it can meet necessary needs
00:01:58.15\00:02:03.79
in the nutrition
factors and at the same time be
00:02:03.82\00:02:09.62
economically low so that most
people could acquire them. Okay.
00:02:09.66\00:02:14.86
And, after you analyze
the different food groups,
00:02:14.90\00:02:19.30
you'll realize the
importance of beans and pulses
00:02:19.33\00:02:24.11
in the diet and that's
why they are being promoted
00:02:24.14\00:02:27.64
all over the world as the
food of the year because we
00:02:27.68\00:02:32.71
know it can meet
many of the needs of those
00:02:32.75\00:02:35.58
people in that way.
00:02:35.62\00:02:36.99
Yes, well it's just interesting
that they've been a staple
00:02:37.02\00:02:40.46
in other countries but how
great they'd be if we, you know,
00:02:40.49\00:02:43.93
there's lots of other
good reasons - not just because
00:02:43.96\00:02:46.13
they're cheap, not
just about sustainability.
00:02:46.16\00:02:48.73
What makes them
such a great food?
00:02:48.76\00:02:51.90
That's right. What is it?
00:02:51.93\00:02:53.40
Tell us some of the things.
00:02:53.44\00:02:54.80
See, in some areas in the world,
I mean, I travel very much.
00:02:54.84\00:02:57.61
My last count is 49
countries that I've been to.
00:02:57.64\00:03:00.94
And 25 last year.
00:03:00.98\00:03:02.64
Just 25 last year, yes.
00:03:02.68\00:03:05.01
So as you travel around, you see
00:03:05.05\00:03:08.18
that economics vary
quite a bit, you know, I mean
00:03:08.22\00:03:11.32
when you compare Australia
to some countries in Asia
00:03:11.35\00:03:15.26
for example, I mean the
economic disparity is quite big,
00:03:15.29\00:03:18.53
and people there have
trouble acquiring certain foods.
00:03:18.56\00:03:24.67
And especially today, if
you are on a plant-based diet,
00:03:24.70\00:03:29.07
I want you to listen the
whole length of this program
00:03:29.10\00:03:32.87
because I'm going to give you
some very important information.
00:03:32.91\00:03:37.08
See, legumes are an essential
component of a healthy diet,
00:03:37.11\00:03:43.89
and unfortunately,
especially in the Western world,
00:03:43.92\00:03:48.52
statistics show that actually
their consumption is actually
00:03:48.56\00:03:53.70
decreasing not increasing.
00:03:53.73\00:03:56.20
So that international
guideline all the way from the
00:03:56.23\00:03:59.87
United Nations, it not
only applies to those countries
00:03:59.90\00:04:04.84
in which there are economic
challenges but it also applies
00:04:04.87\00:04:09.21
to developed countries
in which they need to meet
00:04:09.51\00:04:13.11
those necessary needs. Yes.
00:04:13.15\00:04:15.58
Yes, and you mentioned if
you're on a vegetarian diet
00:04:15.62\00:04:19.85
we need to pay attention.
00:04:19.89\00:04:21.26
I'm going to suggest that
if you're not on a vegetarian
00:04:21.29\00:04:23.89
diet, you really need to
pay attention too! Absolutely!
00:04:23.93\00:04:27.10
So we'll work out
why as you go along
00:04:27.13\00:04:29.10
through your talk - everybody
needs to be including beans.
00:04:29.13\00:04:33.50
More so if you
eat meat, more so.
00:04:33.54\00:04:36.14
There was an interesting
study, just published a couple
00:04:36.17\00:04:39.54
of years ago in which
they got average Australians,
00:04:39.57\00:04:44.95
a group of 100+ of them,
and what they did, they just
00:04:44.98\00:04:49.85
asked them one thing,
"I want you to add one can
00:04:49.88\00:04:54.82
of garbanzos per day
to your diet." One can.
00:04:54.86\00:04:57.93
Very simple. You know, nothing
complicated, it's not expensive,
00:04:58.73\00:05:02.53
it's simple and, you
know, at the end of the research
00:05:02.56\00:05:08.60
period which was about a month.
00:05:08.64\00:05:10.91
They did blood samples,
they did whole body evaluations.
00:05:10.94\00:05:15.34
The persons had lost a
little bit of weight, you know,
00:05:15.38\00:05:18.31
especially those
that were overweight. Yes.
00:05:18.35\00:05:20.65
Their caloric consumption
per day just increased
00:05:20.68\00:05:23.92
a couple of calories, not much.
00:05:23.95\00:05:26.55
The persons reported that
their bowels moved much better.
00:05:26.59\00:05:32.09
The persons reported that they
felt full when they were eating
00:05:32.13\00:05:37.53
without needing to
overeat and indicators such as
00:05:37.57\00:05:42.97
cholesterol actually decreased.
00:05:43.00\00:05:46.47
So it is simple to do
these types of interventions
00:05:46.51\00:05:51.71
as you are applying this.
00:05:51.75\00:05:53.18
That's fantastic!
00:05:53.21\00:05:54.55
I really like that because
it was one thing, just one thing
00:05:54.58\00:05:57.52
to do and they weren't
being asked to take away
00:05:57.55\00:06:01.19
something and
people don't respond well
00:06:01.22\00:06:04.33
to being told "don't do
this, don't eat that," you know
00:06:04.36\00:06:07.76
it's like as soon as you
think about what you shouldn't
00:06:07.80\00:06:09.60
eat, you know, it brings
it to mind when you think
00:06:09.63\00:06:12.10
you might want to have
it but to add something
00:06:12.13\00:06:14.47
is a very
positive thing, isn't it?
00:06:14.50\00:06:15.90
And probably in a subtle
way, it probably did replace
00:06:15.94\00:06:19.34
some of the things that
they might have otherwise eaten.
00:06:19.37\00:06:21.94
I love that simplicity and
you know, less cholesterol,
00:06:22.78\00:06:27.18
were there any other indicators?
00:06:27.22\00:06:28.55
Yes, so there were
the weight indicators;
00:06:28.58\00:06:32.15
there was the
cholesterol indicator;
00:06:32.19\00:06:34.76
there was also
society - the person felt that
00:06:34.79\00:06:38.46
they didn't need to
overeat and so forth.
00:06:38.49\00:06:43.47
So their bowels worked
much better and so forth.
00:06:43.50\00:06:47.90
So there are many benefits
of adding a more amount of
00:06:47.94\00:06:54.08
legumes to your daily diet.
00:06:54.11\00:06:56.51
And you know, from the old
times, people have survived
00:06:56.54\00:07:01.65
with the blessing of
these types of foods.
00:07:01.68\00:07:06.29
We found a very interesting
Bible verse that we can
00:07:06.32\00:07:09.82
see on the screen, in
Ezekiel 4:9, it says there:
00:07:09.86\00:07:15.53
"Take also unto thee wheat
and barley (these are grains),
00:07:15.56\00:07:20.64
and beans and lentils
(which are legumes), and millet
00:07:20.67\00:07:26.04
and spelt and put
them in one vessel."
00:07:26.07\00:07:29.84
So as you can see, from
the old days - you know,
00:07:29.88\00:07:33.35
if you believe in the
inspiration of the Bible,
00:07:34.58\00:07:36.38
this was actually a message
that God gave to Ezekiel.
00:07:36.42\00:07:39.55
And it's interesting,
there was a businessman that
00:07:39.59\00:07:45.23
put that same recipe
and made a bread out of it.
00:07:45.26\00:07:49.33
Just with the
same exact ingredients.
00:07:49.36\00:07:51.73
In fact, that's the name of
the bread - you find it in the
00:07:51.77\00:07:54.60
stores even here in Australia,
it's called "Ezekiel 4:9 bread."
00:07:54.64\00:07:59.01
And I can tell you, it
is one of the most healthy
00:07:59.04\00:08:02.91
breads you can ever eat.
00:08:02.94\00:08:04.71
The reason why is because
certain diabetics when they
00:08:04.75\00:08:09.18
eat wheat bread and even
if it's whole wheat bread,
00:08:09.22\00:08:15.32
there are certain
people that are diabetic that
00:08:15.36\00:08:19.09
their sugars may go a
little bit too high for what
00:08:19.13\00:08:21.66
we would like, but when
they eat this Ezekiel 4:9 bread,
00:08:21.70\00:08:26.47
it is perfect for them.
00:08:26.50\00:08:28.90
Their sugar doesn't go
up and so forth and even if
00:08:28.94\00:08:31.87
you are not
diabetic, you benefit from the
00:08:31.91\00:08:35.08
consumption of this. Yes.
00:08:35.11\00:08:36.54
So how interesting
this is that something that
00:08:36.58\00:08:39.98
was written even
before the birth of Christ,
00:08:40.02\00:08:43.59
still applies to today's world.
00:08:43.62\00:08:46.45
Aren't we slow learners?
Aren't we slow learners?
00:08:46.49\00:08:49.42
I mean to think that
that's been there for thousands
00:08:49.46\00:08:52.43
of years from a very
good authority (That's right)
00:08:52.46\00:08:55.80
and now we sort of
think, "Oh," He sort of knows
00:08:55.83\00:08:59.70
what He's talking about, I
mean, it's actually not even
00:08:59.73\00:09:02.90
funny - it's tragic because
if you think of people who
00:09:02.94\00:09:05.57
suffered and died (That's
right) because we don't follow
00:09:05.61\00:09:08.21
the original diet that
you've talked about and on other
00:09:08.24\00:09:11.45
programs, you know,
the plant-based diet.
00:09:11.48\00:09:14.28
But I still love the simplicity
and I can just imagine
00:09:14.32\00:09:18.35
if you're tuning into
the program, to do what Eddie
00:09:18.39\00:09:22.56
has just suggested happened
in this study - just add a
00:09:22.59\00:09:27.06
can of - well you talked about
garbanzo beans, it could be any.
00:09:27.10\00:09:30.80
It could be a four-bean
mix; it could be any of them.
00:09:30.83\00:09:33.97
How many
different legumes are there?
00:09:34.00\00:09:37.24
Beans, pulse, whatever
we're calling it? How many?
00:09:37.27\00:09:39.24
There are more than 100 of
them and it's interesting how
00:09:39.27\00:09:44.58
they vary depending on the area
of the world that you go to.
00:09:44.61\00:09:50.49
For example, if you go to Latin
America, you will find beans
00:09:50.55\00:09:56.39
such as the pinto
bean, such as the lima bean.
00:09:56.42\00:10:02.36
Lima bean - yes, got those.
00:10:02.40\00:10:03.73
Then as you go to areas like
Japan, for example, you also
00:10:03.77\00:10:10.51
find their own variety.
00:10:10.54\00:10:12.41
You go to China, you find
things like the pigeon peas.
00:10:12.44\00:10:17.18
I've never heard of
pigeon peas until now.
00:10:17.21\00:10:20.02
That's right!
I've never seen those.
00:10:20.05\00:10:21.78
As you've said, "There's
hundreds," and we've probably
00:10:21.82\00:10:24.09
got few dozen in this country.
00:10:24.12\00:10:26.49
And then you go to areas like
Northern Africa, Mediterranean
00:10:26.52\00:10:31.26
when they eat a
lot of fava beans.
00:10:31.29\00:10:35.20
You go to areas like
India, man, that's the paradise
00:10:35.23\00:10:40.14
for legumes - I
love visiting India.
00:10:40.17\00:10:44.17
Last year I was there twice and
they have this nice variety of
00:10:44.21\00:10:48.78
legumes - they're not only in
00:10:48.81\00:10:50.68
one area, but
they are everywhere.
00:10:50.71\00:10:52.31
You have the
garbanzos, you have the lentils,
00:10:52.35\00:10:54.58
you have the red
lentils, the black lentils,
00:10:54.62\00:10:56.52
the yellow lentils and
all kinds of combinations.
00:10:56.55\00:11:00.09
And you know, variety is really
important - that's actually
00:11:00.12\00:11:03.63
one of the
Australian dietary guidelines,
00:11:03.66\00:11:06.03
it's probably true in other
countries too to have a wide
00:11:06.06\00:11:09.56
variety of nutritious foods
because they've all got their
00:11:09.60\00:11:12.00
individual things that are just
maybe a little bit different,
00:11:12.03\00:11:15.20
like the yellow lentil might be
different from the brown lentil,
00:11:15.24\00:11:18.01
and so on, and so it's good
over time, not all in one day.
00:11:18.04\00:11:21.81
That's like I
said! All in one pot.
00:11:21.84\00:11:23.58
But it's just over time
to make a point and varying
00:11:23.61\00:11:26.75
whether it's legumes or
nuts or fruit or veggies.
00:11:26.78\00:11:29.48
You know, just not to
always have exactly the same
00:11:29.52\00:11:31.62
things day after
day and meal after meal.
00:11:31.65\00:11:33.59
That's right and you
know studies show that even in
00:11:33.62\00:11:36.73
those countries that we
were just mentioning such as
00:11:36.76\00:11:40.30
India, such as Mexico,
such as Asia, for example,
00:11:40.33\00:11:45.73
there was a study
that was comparing how much
00:11:45.77\00:11:49.57
the change on
intake has decreased.
00:11:49.60\00:11:55.34
And you know, sadly in
Mexico, the bean consumption
00:11:55.38\00:11:59.18
just in a matter of 40
years, the consumption decreased
00:11:59.21\00:12:03.22
by 25% and in India,
the consumption decreased
00:12:03.25\00:12:07.39
by 40% which is sad.
00:12:07.42\00:12:10.29
See, as people started to
improve a little bit their
00:12:10.33\00:12:14.36
economies and availability
of foods started becoming
00:12:14.40\00:12:18.70
more common, many times
those people start substituting
00:12:18.73\00:12:23.30
between legumes to animal
products and that has been
00:12:23.34\00:12:28.71
reflected - also you
can see the correlationship
00:12:28.74\00:12:31.71
very clearly in
rates of diabetes, obesity,
00:12:31.75\00:12:36.52
heart disease.
00:12:36.55\00:12:38.02
As the people
changed those good legumes
00:12:38.05\00:12:42.79
to animal products,
negative consequences
00:12:42.82\00:12:46.56
have come as a result of that.
00:12:46.59\00:12:49.26
And what you showed in
that study just in the space
00:12:49.30\00:12:52.87
of a month, those very things
we're reversing, you know,
00:12:52.90\00:12:56.50
the cholesterol, the
heart disease and the diabetes
00:12:56.54\00:12:59.01
just in a short time and that's
what I think is so exciting
00:12:59.04\00:13:02.41
to think that we can turn
things around in a short time.
00:13:02.44\00:13:05.68
That's right!
Isn't that wonderful.
00:13:05.71\00:13:07.25
It's not like you have to think,
"Oh, this is going to take
00:13:07.28\00:13:09.98
years, I don't
know if I can do it."
00:13:10.02\00:13:11.69
But if you've got a
goal to reach and it's just
00:13:11.72\00:13:15.42
fairly close, you
think, "Oh, I can do it,
00:13:15.46\00:13:16.93
I can do a month, I
can do this for a month,"
00:13:16.96\00:13:19.19
and just add a can of
beans and it's so cheap!
00:13:19.23\00:13:22.86
So cheap compared to
meat, I mean and you know,
00:13:22.90\00:13:26.63
even in Australia, 1 in
10 people rely on food relief
00:13:26.67\00:13:31.31
every year - that's a lot. Yes.
00:13:31.34\00:13:33.38
And we don't always
realize that - we just think
00:13:33.41\00:13:36.08
and we know there are countries
where people are really,
00:13:36.11\00:13:38.78
you know, not getting
enough to eat - it happens here.
00:13:38.81\00:13:42.38
And even if you don't
have economic problems,
00:13:42.42\00:13:45.35
I want you to get a paper and
a pen and I want you to write
00:13:45.39\00:13:50.23
the following information:
00:13:50.26\00:13:52.39
See, if you are
switching towards a vegan diet,
00:13:52.43\00:13:57.53
(a vegan diet is a diet that
is excluding the animal products
00:13:57.57\00:14:05.81
in general), you need to
make sure that you are eating
00:14:05.84\00:14:11.08
enough proteins - specifically,
we are concerned about lysine.
00:14:11.11\00:14:17.45
So let me tell you this way,
if you're a female and you're
00:14:17.49\00:14:24.03
not eating legumes, for example,
you could use rice and to meet
00:14:24.06\00:14:30.27
your caloric needs with rice,
just if you were to eat rice
00:14:30.30\00:14:34.17
in one day and you're a female,
you need 10 cups of rice.
00:14:34.20\00:14:38.84
That's what you would
need to meet your caloric need.
00:14:38.87\00:14:41.98
That's rather a lot!
More than anyone would eat.
00:14:42.01\00:14:45.18
You still won't meet
your lysine requirement. Okay.
00:14:45.21\00:14:49.02
You would have to eat 18
cups of brown rice in order
00:14:49.05\00:14:56.02
to meet your lysine requirement.
00:14:56.06\00:14:58.93
So if you are on a vegan
diet, you need to incorporate
00:14:58.96\00:15:05.67
legumes and pulses
in your daily diet.
00:15:05.70\00:15:10.57
So how much are
we talking about?
00:15:10.61\00:15:13.88
Well if you analyze
the nutritional content
00:15:13.91\00:15:17.98
it's about 2 servings
per day that will meet your
00:15:18.01\00:15:24.75
lysine requirement.
00:15:24.79\00:15:26.12
Now if you want to
be sure that you're
00:15:26.15\00:15:28.42
really, really meeting
them, I would encourage you
00:15:28.46\00:15:30.83
to actually make
that 3 servings per day.
00:15:30.86\00:15:35.43
So what are those servings?
00:15:35.46\00:15:36.87
Let me give you some
examples so that you can
00:15:36.90\00:15:39.93
have some facts and you
can use them as a guideline
00:15:39.97\00:15:46.34
as you are planning
your meals and so forth.
00:15:46.37\00:15:49.04
So 1 serving, for example,
would be 1/2 cup of beans,
00:15:49.08\00:15:53.42
okay, that's 1 serving.
00:15:53.45\00:15:55.42
One-half a cup of tofu
or tempeh, 50 to 80 grams
00:15:55.45\00:16:01.82
of vegemeat, you know, the
one that is made out of soy;
00:16:01.86\00:16:07.80
1 cup of soymilk - that's a
blessing of today having that
00:16:07.83\00:16:13.90
with so much availability and
if you prefer to use something
00:16:13.94\00:16:22.71
more like peanuts and so forth,
well you would have to eat about
00:16:22.74\00:16:26.58
1/4 cup of peanuts
- that is 1 serving.
00:16:26.61\00:16:31.39
Because they're
actually a legume, aren't they?
00:16:31.42\00:16:33.12
That's right, they are legumes
nutritionally speaking. Yes.
00:16:33.15\00:16:38.09
Or 2 tablespoons of peanut
butter that would meet that.
00:16:38.13\00:16:43.37
So if you don't like beans
and you say, "Well, you know,
00:16:43.40\00:16:46.40
now I see that I
need to incorporate this,
00:16:46.43\00:16:48.84
let me give you some
other servings equivalent.
00:16:48.87\00:16:52.44
What would be 1 serving?
So it would be like 1/4 cup
00:16:52.47\00:16:55.84
of pistachio nuts, 1/2
cup of cashews and you can
00:16:55.88\00:17:02.95
easily meet these needs.
00:17:02.98\00:17:04.89
For example, in your
breakfast you eat bread
00:17:04.92\00:17:08.12
with peanut butter -
that's your 1 serving.
00:17:08.16\00:17:11.39
For lunch you can eat a
wrap made out of hummus,
00:17:11.43\00:17:16.26
you know, that would
meet that requirement.
00:17:16.30\00:17:19.37
And then for supper,
you could eat some quinoa
00:17:19.40\00:17:22.17
and in that way, you have your
three servings a day. Go ahead.
00:17:22.20\00:17:25.27
Oh um, I can't remember what I
was going to say now. Laughter.
00:17:25.31\00:17:30.61
It was just on some
point you made there.
00:17:30.65\00:17:32.45
But you know, I just would say
this - You're talking about a
00:17:32.48\00:17:36.92
vegan diet; you're talking
about a plant-based diet and I'm
00:17:36.95\00:17:39.49
just wondering how people might
be reacting to that because
00:17:39.52\00:17:42.82
it's like, "Huh," not everybody
but some people might react
00:17:42.86\00:17:46.43
but it's very interesting
that although that's the diet
00:17:46.46\00:17:49.70
that the good Lord
gave at the beginning
00:17:49.73\00:17:51.83
all totally plant-based.
00:17:51.87\00:17:53.44
The "World Health Organization"
(I was just going to say that!)
00:17:53.47\00:17:56.64
encourages that diet - you
can go to the "World Health
00:17:56.67\00:18:01.11
Organization" website
and they define a complete
00:18:01.14\00:18:05.81
diet as that composed of fruits,
vegetables, whole grains,
00:18:05.85\00:18:12.35
legumes and nuts and they
call that "a complete diet."
00:18:12.39\00:18:16.22
Yes and that's fact sheet 394.
00:18:16.26\00:18:19.56
You can check it
out. Fact sheet 394.
00:18:19.59\00:18:22.76
On the "World Health
Organization," I was actually
00:18:22.80\00:18:25.23
quite surprised because we
don't get that in Australia,
00:18:25.27\00:18:27.87
we get, you know, "Australian
Guide to Healthy Eating,"
00:18:27.90\00:18:30.24
includes some animal products,
not as many as that used to,
00:18:30.27\00:18:33.71
and probably other countries,
but when I saw that I was,
00:18:33.74\00:18:36.38
"wow, that's amazing!"
00:18:36.41\00:18:37.75
And if you still have further
doubts, go ahead and find
00:18:37.78\00:18:42.72
the position statement of "The
American Dietetic Association."
00:18:42.75\00:18:48.06
Just put "American Dietetic
Association," vegetarian diets."
00:18:48.09\00:18:51.73
And the official position
of the organization says
00:18:51.76\00:18:56.83
that a vegetarian or a
vegan diet provides all the
00:18:56.87\00:19:02.94
nutrients that are needed
to have good health and it
00:19:02.97\00:19:07.41
says there very clearly, go
and read it on your computer,
00:19:07.44\00:19:11.35
that this is adequate
for pregnant women, children,
00:19:11.38\00:19:16.12
people developing, elderly
people and people doing sports.
00:19:16.15\00:19:21.29
Yes,..., so that's
right and it's very
00:19:21.32\00:19:24.66
well documented there.
00:19:24.69\00:19:27.40
So again coming to the point
of vegan diets and the need for
00:19:27.43\00:19:31.87
legumes, if you are not eating
enough lysine in your diet,
00:19:31.90\00:19:38.11
this will be
reflected in your muscle mass;
00:19:38.14\00:19:42.84
it will be
reflected in your bones.
00:19:42.88\00:19:46.21
So especially ladies
need to make an effort to eat
00:19:46.25\00:19:51.65
enough lysine in their
diet by eating enough legumes.
00:19:51.69\00:19:57.79
So this needs to be something
that is important, you know,
00:19:57.83\00:20:01.70
because we're talking
about your long-term health.
00:20:01.73\00:20:05.50
And you know, also in the
past, we thought that you have
00:20:05.53\00:20:10.81
to eat a complete
protein in one meal - today our
00:20:10.84\00:20:16.21
modern understanding
of nutrition tells us that
00:20:16.24\00:20:18.95
there is a buffer effect,
so you can eat part of your
00:20:18.98\00:20:23.02
essential amino acids in the
morning, then later in the day
00:20:23.05\00:20:27.06
you eat the other parts
and you will get good, plenty
00:20:27.09\00:20:31.23
nutrition out of them.
00:20:31.26\00:20:32.63
Also another concern is if
the protein of the vegetable
00:20:32.66\00:20:37.70
is sufficient - the
reality is that it is.
00:20:37.73\00:20:42.27
You know, it's interesting,
when you go and see the
00:20:42.30\00:20:44.37
most strong animals in
the planet, I mean you see a
00:20:44.41\00:20:49.81
horse - all the muscle
mass and so forth - how many
00:20:49.84\00:20:53.42
steaks did the
horse eat, you know?
00:20:53.45\00:20:55.48
How many steaks did
the bull eat to have that
00:20:55.52\00:21:00.16
tremendous muscle mass.
00:21:00.19\00:21:01.62
It's just grass that they
were eating that helped them
00:21:01.66\00:21:06.26
get that muscle mass.
00:21:06.29\00:21:08.16
So yes, there is
plenty of protein.
00:21:08.20\00:21:11.07
Now, if you are going
to go on a vegan diet,
00:21:11.10\00:21:14.64
we do need you to eat little
bit more than the usual amount
00:21:14.67\00:21:20.44
of protein but it is
just a little bit more.
00:21:20.48\00:21:24.41
So by adding those legumes,
you meet that requirement.
00:21:24.45\00:21:29.38
Now I suppose - I'm
just imagining that people,
00:21:29.42\00:21:33.62
you know, tuning into
this program they're thinking
00:21:33.66\00:21:37.69
about the down side of
beans because, you know,
00:21:37.73\00:21:41.56
you hear that and some
people are very wary about
00:21:41.60\00:21:44.90
using them because
of the antisocial factor
00:21:44.93\00:21:47.07
that comes into
it. That's right.
00:21:47.10\00:21:48.44
But I thought about that,
well go on, tell us about it.
00:21:48.47\00:21:51.17
Yes, so when you are introducing
these beans, the problem
00:21:51.21\00:21:59.81
of today's society is
that we eat too little fiber.
00:21:59.85\00:22:04.99
This is a huge public
health problem in Australia,
00:22:05.02\00:22:08.26
and that's why colon
cancer rates are very high;
00:22:08.29\00:22:12.26
that's why damage to the
colon happens long-term from
00:22:12.29\00:22:16.26
having constipation problems
and you get this diverticulitis,
00:22:16.30\00:22:20.74
this damage permanent to
your colon which is dangerous
00:22:20.77\00:22:25.74
yet very, very
common in Australia.
00:22:25.77\00:22:28.98
So your digestive system
many times is not used to
00:22:29.01\00:22:33.88
dealing with this problem.
00:22:33.92\00:22:36.22
So what I want you to do
is I want you to add those
00:22:36.25\00:22:40.36
legumes little by little
and then your intestinal flora,
00:22:40.39\00:22:45.16
your bacteria that you have
inside actually starts changing.
00:22:45.19\00:22:50.50
See, beans have what is
called "a prebiotic effect,"
00:22:50.53\00:22:57.27
in other words, when
you are eating these legumes
00:22:57.31\00:23:01.01
and pulses, you are encouraging
in your system the growth
00:23:01.04\00:23:06.18
of beneficial type of bacteria
that will have long-term
00:23:06.21\00:23:14.56
effects and will have an
effect in your health and also
00:23:14.59\00:23:18.19
in your longevity.
00:23:18.23\00:23:19.76
So, for example, when you
have these legumes as you are
00:23:19.79\00:23:26.13
eating them, there is
something that is called the
00:23:26.17\00:23:29.24
"beefy dough
bacteria" that starts
00:23:29.27\00:23:31.84
to increase in your system.
00:23:31.87\00:23:34.01
Studies show that as
you introduce these legumes
00:23:34.04\00:23:37.35
you will have between
two to ten-fold more of this
00:23:37.38\00:23:42.12
bacteria while the negative
bacteria that we don't like,
00:23:42.15\00:23:45.72
that is called "clostridium,"
actually decreases.
00:23:45.75\00:23:50.16
So even at the level of
joint health, mental health and
00:23:50.19\00:23:56.26
many other aspects, we
now know that the bacteria
00:23:56.30\00:24:00.54
that you have in your intestines
play a very important role.
00:24:00.57\00:24:05.21
So there is something in the
beans that cause this effect.
00:24:05.24\00:24:09.84
Let us see in
the screen, a graphic
00:24:09.88\00:24:13.31
about that "oligosaccharides"
which are the ones that
00:24:13.35\00:24:18.79
we are talking about.
00:24:18.82\00:24:20.16
The way you process this will
determine how this will happen.
00:24:20.19\00:24:26.16
If you eat them raw, if
you notice, it has very high
00:24:26.19\00:24:29.46
oligosaccharide.
00:24:29.50\00:24:31.47
If you boil it but you
don't soak them before,
00:24:31.50\00:24:35.87
you still have high levels.
00:24:35.90\00:24:37.47
But if you soak them, boil
them and then you throw away
00:24:37.51\00:24:41.74
that water and put new
water, the levels go very low.
00:24:41.78\00:24:45.68
And, if you add a little bit
of alkaline such as bicarbonate,
00:24:45.71\00:24:51.09
and you boil your
legumes, you will see that the
00:24:51.12\00:24:54.26
level is very low.
00:24:54.29\00:24:56.16
And finally, germinated has a
little bit higher levels. Okay.
00:24:56.19\00:25:01.20
So as you can see, the
way you prepare those beans
00:25:01.23\00:25:05.60
will have a huge impact on
how they actually will behave.
00:25:05.63\00:25:11.11
In terms of gas - that's
what we're talking about.
00:25:11.14\00:25:13.44
In the topic of gas, as
they say - "You know there's a
00:25:13.48\00:25:18.61
war going on there."
00:25:18.65\00:25:19.98
You know, you can hear the
canons exploding and so forth,
00:25:20.02\00:25:25.45
but as you continue to
apply these legumes on a regular
00:25:25.49\00:25:31.26
basis, your intestinal flora
will change and will be able
00:25:31.29\00:25:35.96
to handle that.
00:25:36.00\00:25:37.33
You know what, I think the
fact that it might decrease
00:25:37.73\00:25:40.84
over time might be very
disappointing to young boys.
00:25:40.87\00:25:42.64
I've got some grandchildren
and, you know what,
00:25:44.37\00:25:46.81
and I sort of think why
don't we turn that around
00:25:46.84\00:25:50.08
and make it work for us
and think feed them up so they
00:25:50.11\00:25:52.31
can enjoy all this stuff
they seem to enjoy and then
00:25:52.35\00:25:55.28
they'll get used to eating
beans and it will help them
00:25:55.32\00:25:57.22
with their health
problems later on.
00:25:57.25\00:25:59.49
And not only provides
the protein side of things,
00:25:59.52\00:26:03.46
but it will also provide
important nutrients such as
00:26:03.49\00:26:07.03
potassium which is a deficient
nutrient here in Australia
00:26:07.06\00:26:14.07
such as iron, such as magnesium,
such as zinc, such as copper,
00:26:14.10\00:26:19.84
so you are getting a
variety of benefits when you are
00:26:19.87\00:26:25.21
incorporating these
foods on a regular basis.
00:26:25.25\00:26:27.92
So let me summarize things!
00:26:27.95\00:26:29.32
So what are we
getting the benefit
00:26:29.35\00:26:32.29
from eating these legumes?
00:26:32.32\00:26:34.76
Well we need #1 to make sure
we are eating enough calories
00:26:34.79\00:26:40.80
and that we are
incorporating those legumes.
00:26:40.83\00:26:43.80
We need to eat a variety of
whole food plant-based foods,
00:26:43.83\00:26:50.61
and we need to remember to
have 2 to 3 servings of legumes.
00:26:50.64\00:26:57.48
And if we are over 60
years of age, I would actually
00:26:57.51\00:27:05.29
advise you to add
another serving because you
00:27:05.32\00:27:10.43
need more protein -
that's the latest research that
00:27:10.46\00:27:14.13
has come about, in order to
maintain enough muscle mass.
00:27:14.16\00:27:19.00
This is a big problem in
people over 60, they lose their
00:27:19.03\00:27:21.74
muscle mass and to
maintain bone health. Okay.
00:27:21.77\00:27:26.78
Well it's no wonder that the
"United Nations" has declared
00:27:26.81\00:27:31.31
2016 as the year of pulses
which are beans and legumes
00:27:31.35\00:27:34.85
like we said for all those good
reasons that you've given us
00:27:34.88\00:27:37.89
and, of course, they just
don't have any cholesterol.
00:27:37.92\00:27:41.82
And I know there's more -
if we had more time, we could
00:27:41.86\00:27:44.06
probably talk about more of
the benefits but they're just
00:27:44.09\00:27:46.96
absolutely amazing food.
00:27:47.00\00:27:49.70
As they say, "I stopped eating
legumes and the only thing
00:27:49.73\00:27:52.87
I got was 3 centimeters
off my smile." Laughter!
00:27:52.90\00:27:58.34
Alright, so yeah, they are just
an absolutely beautiful food.
00:27:58.37\00:28:04.05
I wish that we just had more
time to actually think about
00:28:04.08\00:28:07.65
some of the things, you
know, there's no cruelty
00:28:07.68\00:28:09.62
and all of that - so I
just want to close with saying,
00:28:09.65\00:28:13.56
beans are good for
the health of your body;
00:28:13.59\00:28:15.82
good for the
health of the planet,
00:28:15.86\00:28:17.63
and they're good for
the health of your wallet.
00:28:17.66\00:28:19.63
So enjoy them every day!
00:28:19.66\00:28:21.83
And if you'd like to
watch our programs on demand,
00:28:21.86\00:28:24.43
just go to our
website: 3abnaustralia.org.au
00:28:24.47\00:28:28.80
and click on the watch button.
00:28:28.84\00:28:30.17
We'll see you next time.
00:28:30.21\00:28:31.91