Food
Fiber, resistant starch, and plant protein improve satiety and glycemic response.[2147,2773,3031, etc.]
Superscript reference numbers link to the Sources bibliography.
Composite Rating
Blends evidence depth, community direction, safety friction, and completeness.
Evidence Intensity
100/100
High depth from human/RCT/meta counts
Community Direction
100
Positive Lean • confidence Moderate
Safety Friction
0/100
Sparse signal from adverse/interaction markers
Data Completeness
100%
Studies 16 • mentions 7 • links 25
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Classification: prioritize.[455,1234,2147, etc.]
Best fit: Users targeting glycemic control and satiety..[455,1234,2147, etc.]
Goal alignment: Gut Health, Metabolic Health, Heart Health, Longevity.[455,1234,2147, etc.]
Classification
Prioritize
Evidence Tier
HIGH
Best Fit
Users targeting glycemic control and satiety.
Primary Focus
Gut Health, Metabolic Health
Clinical Depth
Humans: 90 • RCTs: 10 • Meta: 10
Cohort / Real-World
Cohort signals: 35
Safety Markers
Adverse signals: 0 • Interactions: 0
Freshness, trend, and study timeline for this item
Status
Trend
→ Stable evidence base
Depth
100 total studies · 5 recent
Timeline
Total indexed
100
Human studies
90
Cohort signals
35
Randomized trials
10
Meta-analyses
10
Animal-only studies
0
Weighted direction score: 100 (Positive Lean)
High when there are >=2 human meta-analyses, or strong human trial/cohort volume with substantial human literature.
Total indexed
100
Human studies
90
Cohort signals
35
Randomized trials
10
Meta-analyses
10
Animal-only studies
0
In vitro / tissue
0
Safety adverse signals
0
Distribution of evidence by study design strength
Evidence Strength: High
Composite of study volume, RCTs, and meta-analyses
PMID 28423366 • 2017 Jul 4
Legume intake and risk of prostate cancer: a meta-analysis of prospective cohort studies.
Oncotarget
Open PubMedPMID 37031751 • 2023 Jul
The Effect of Non-Oil Seed Legume Intake on Blood Pressure: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.
Adv Nutr
Open PubMedPMID 36811595 • 2023 Jan
Legume Consumption and Risk of All-Cause and Cause-Specific Mortality: A Systematic Review and Dose-Response Meta-Analysis of Prospective Studies.
Adv Nutr
Benefit reports: 4
Adverse reports: 0
No-effect reports: 0
Mixed reports: 0
Unclear reports: 3
Signal confidence: 0.47
Benefits
Adverse
No Effect
Community confidence 0.47 with mentions: benefit 2, adverse 0, no-effect 0.
Subreddit coverage: MealPrepSunday, nutrition, vegan.
post • r/vegan • unclear
Asked at blood donation lab if I have a "very meat heavy diet" I went to donate blood today, and part of the screening process is a test for hemoglobin levels. Upon checking the results, the technician commented "Your levels are very high.…
Open mentionpost • r/vegan • unclear
How to go vegan when one cannot digest legumes and grains well (bad effects) I'm ovo-lacto vegetarian/flexitarian still because I become bloated to a painful degree if I try using legumes for all my daily primary protein sources. I'd prefe…
Open mentionpost • r/nutrition • unclear
Why are beans and legumes so inconsistent in nutritional value across different brands? Has anyone else noticed that there is no consistency in the nutritional values of beans? As an example, I have Thrive Market dried red lentils, which h…
Evidence Sources
PUBMED • Humans + preclinical triage
Counts from structured PubMed query set for diet/intake context.
Outcome: Humans 90, RCT 10, meta 10, cohort 35.[2147,2773,3031, etc.]
Open sourcePUBMED • 2017 • Human evidence curation set
PMID 28423366 from Oncotarget.
Outcome: See linked PubMed abstract for methods and outcomes.[,, etc.]
PMID 39739131 • 2024 Dec 30
Legume intakes on cardiometabolic profile and gut microbiome function: systematic review and meta-analyses of randomised controlled trials.
Eur J Nutr
Open PubMedPMID 36811594 • 2023 Jan
Long-Term Consumption of 10 Food Groups and Cardiovascular Mortality: A Systematic Review and Dose Response Meta-Analysis of Prospective Cohort Studies.
Adv Nutr
Open PubMedPMID 33693815 • 2021 May 11
Associations of Total Legume, Pulse, and Soy Consumption with Incident Type 2 Diabetes: Federated Meta-Analysis of 27 Studies from Diverse World Regions.
J Nutr
Open PubMedPMID 39125324 • 2024 Jul 26
Impact of a Mediterranean-Inspired Diet on Cardiovascular Disease Risk Factors: A Randomized Clinical Trial.
Nutrients
Open PubMedPMID 23089999 • 2012 Nov 26
Effect of legumes as part of a low glycemic index diet on glycemic control and cardiovascular risk factors in type 2 diabetes mellitus: a randomized controlled trial.
Arch Intern Med
Open PubMedPMID 35452873 • 2022 Oct
Changes in Food and Nutrient Intake and Diet Quality on a Low-Fat Vegan Diet Are Associated with Changes in Body Weight, Body Composition, and Insulin Sensitivity in Overweight Adults: A Randomized Clinical Trial.
J Acad Nutr Diet
Open PubMedPMID 37424311 • 2024 Jan 14
Effects of partial replacement of red and processed meat with non-soya legumes on bone and mineral metabolism and amino acid intakes in BeanMan randomised clinical trial.
Br J Nutr
Open PubMedPMID 30628167 • 2019 Mar
Increased Consumption of Virgin Olive Oil, Nuts, Legumes, Whole Grains, and Fish Promotes HDL Functions in Humans.
Mol Nutr Food Res
Open PubMedPMID 29920085 • 2018 Jul 11
Untargeted (1)H NMR-Based Metabolomics Analysis of Urine and Serum Profiles after Consumption of Lentils, Chickpeas, and Beans: An Extended Meal Study To Discover Dietary Biomarkers of Pulses.
J Agric Food Chem
Open PubMedPMID 38582304 • 2024 Sep
Genetic risk accentuates dietary effects on hepatic steatosis, inflammation and fibrosis in a population-based cohort.
J Hepatol
Open PubMedPMID 31791639 • 2020 Mar 9
Relationship between legume consumption and metabolic syndrome: A systematic review and meta-analysis of observational studies.
Nutr Metab Cardiovasc Dis
Open PubMedPMID 39339702 • 2024 Sep 14
Nutrition and Periodontitis: A Cross-Sectional Study from a Practice-Based Research Network.
Nutrients
Open PubMedPMID 33541169 • 2021 Nov
Nut and legume consumption and human health: an umbrella review of observational studies.
Int J Food Sci Nutr
Open PubMedpost • r/nutrition • benefit
What are some of the most effective legume preparation techniques to render them more agreeable? Apart from taking enzymes, or in addition to taking them, what other ways actually help? Legumes seem almost universally ranked very high amon…
Open mentionpost • r/MealPrepSunday • benefit
What I eat every day, 3x a day, for 2 years now (caveats in description). Hello Reddit, I have been on a consistent diet for the past two years now and wanted to share my routine in hopes of providing valuable information, motivation, and/…
Open mentionCommunity Sources
PUBMED • 2023 • Human evidence curation set
PMID 37031751 from Adv Nutr.
Outcome: See linked PubMed abstract for methods and outcomes.[2147,2773,3031, etc.]
Open sourcePUBMED • 2023 • Human evidence curation set
PMID 36811595 from Adv Nutr.
Outcome: See linked PubMed abstract for methods and outcomes.[2147,2773,3031, etc.]
Open sourcePUBMED • 2024 • Human evidence curation set
PMID 39739131 from Eur J Nutr.
Outcome: See linked PubMed abstract for methods and outcomes.[2147,2773,3031, etc.]
Open sourcePUBMED • 2023 • Human evidence curation set
PMID 36811594 from Adv Nutr.
Outcome: See linked PubMed abstract for methods and outcomes.[2147,2773,3031, etc.]
Open sourcePUBMED • 2021 • Human evidence curation set
PMID 33693815 from J Nutr.
Outcome: See linked PubMed abstract for methods and outcomes.[2147,2773,3031, etc.]
Open sourcePUBMED • 2024 • Human evidence curation set
PMID 39125324 from Nutrients.
Outcome: See linked PubMed abstract for methods and outcomes.[2147,2773,3031, etc.]
Open sourcePUBMED • 2012 • Human evidence curation set
PMID 23089999 from Arch Intern Med.
Outcome: See linked PubMed abstract for methods and outcomes.[2147,2773,3031, etc.]
Open sourcePUBMED • 2022 • Human evidence curation set
PMID 35452873 from J Acad Nutr Diet.
Outcome: See linked PubMed abstract for methods and outcomes.[2147,2773,3031, etc.]
Open sourcePUBMED • 2024 • Human evidence curation set
PMID 37424311 from Br J Nutr.
Outcome: See linked PubMed abstract for methods and outcomes.[2147,2773,3031, etc.]
Open sourcePUBMED • 2019 • Human evidence curation set
PMID 30628167 from Mol Nutr Food Res.
Outcome: See linked PubMed abstract for methods and outcomes.[2147,2773,3031, etc.]
Open sourcePUBMED • 2018 • Human evidence curation set
PMID 29920085 from J Agric Food Chem.
Outcome: See linked PubMed abstract for methods and outcomes.[2147,2773,3031, etc.]
Open sourcePUBMED • 2024 • Human evidence curation set
PMID 38582304 from J Hepatol.
Outcome: See linked PubMed abstract for methods and outcomes.[2147,2773,3031, etc.]
Open sourcePUBMED • 2020 • Human evidence curation set
PMID 31791639 from Nutr Metab Cardiovasc Dis.
Outcome: See linked PubMed abstract for methods and outcomes.[2147,2773,3031, etc.]
Open sourcePUBMED • 2024 • Human evidence curation set
PMID 39339702 from Nutrients.
Outcome: See linked PubMed abstract for methods and outcomes.[2147,2773,3031, etc.]
Open sourcePUBMED • 2021 • Human evidence curation set
PMID 33541169 from Int J Food Sci Nutr.
Outcome: See linked PubMed abstract for methods and outcomes.[2147,2773,3031, etc.]
Open source