When you include the American Institute for Cancer Research in your estate plans, you make a major difference in the fight against cancer.

Corporate Champions who partner with the American Institute for Cancer Research stand at the forefront of the fight against cancer

The Annual AICR Research Conference is the most authoritative source for information on diet, obesity, physical activity and cancer.

The Continuous Update Project (CUP) is an ongoing program that analyzes global research on how diet, nutrition and physical activity affect cancer risk and survival.

A major milestone in cancer research, the Third Expert Report analyzes and synthesizes the evidence gathered in CUP reports and serves as a vital resource for anyone interested in preventing cancer.

AICR has pushed research to new heights, and has helped thousands of communities better understand the intersection of lifestyle, nutrition, and cancer.

Read real-life accounts of how AICR is changing lives through cancer prevention and survivorship.

We bring a detailed policy framework to our advocacy efforts, and provide lawmakers with the scientific evidence they need to achieve our objectives.

AICR champions research that increases understanding of the relationship between nutrition, lifestyle, and cancer.

AICR’s resources can help you navigate questions about nutrition and lifestyle, and empower you to advocate for your health.

AICR is committed to putting what we know about cancer prevention into action. To help you live healthier, we’ve taken the latest research and made 10 Cancer Prevention Recommendations.

AICR Food Facts  >  Foods That Fight Cancer

Pulses: Dry Beans, Peas, and Lentils (Legumes)

This content was last updated on April 7, 2021

The Cancer Research

Dietary fiber, resistant starch, and phenolic compounds in pulses all may support the growth of health-promoting gut bacteria (the microbiome). More research is needed to understand how individual differences, and different forms of these compounds, contribute to protection against cancer.

Interpreting the data

After a systematic review of the global scientific literature, AICR/WCRF analyzed how foods and their nutrients affect the risk of developing cancer.

“Convincing” or “probable” evidence means there is strong research showing a causal relationship to cancer—either decreasing or increasing the risk. The research must include quality human studies that meet specific criteria and biological explanations for the findings.

A convincing or probable judgement is strong enough to justify recommendations.

  • There is probable evidence that foods with dietary fiber DECREASE the risk of:
    • Colorectal cancer
    • Weight gain, overweight and obesity*

*This is important, because there is strong evidence that excess body fat increases the risk of at least 12 different cancers.

Ongoing Areas of Investigation

  • Tips for Selection, Storage and Preparation
    Selection:
    • Choose either uncooked or canned beans; nutritional quality is equivalent.
    • Uncooked dried beans are most economical, yet canned beans offer ready-to-eat convenience.
    • To reduce sodium, drain canned beans in a strainer and rinse well, or better yet, choose beans canned with no added salt.
    Storage:
    • Uncooked dry beans can be stored for a year or longer in the unopened plastic bag in which they are sold.
    • Once opened, store in an airtight container in a cool, dry place (not the refrigerator).
    Preparation Ideas:
    • Before preparing beans and lentils in dried form, inspect and remove any debris or dirt.
    • Dry beans and whole peas need to soak before cooking. Soak in a big pot of cold water overnight, or in hot water for one to four hours.
    • To reduce gas-producing substances, soak longer, then discard the soaking water and use fresh water for cooking.
    • Cook dry beans more quickly with a pressure cooker – they’re ready in 15 minutes once the presoaking is complete.
    • Use beans in stews, soups, casseroles, combined with whole grains, in salads and pureed for dips.
    • Lentils and split peas are the “fast foods” in the pulses family; they need only about 30-40 minutes to cook, no pre-soaking required.
    • One cup of dry beans and peas equals about 2-1/2 to 3 cups cooked. When drained, one 15-ounce can equals about 1-1/2 cups of beans.

References

  1. Slavin J. Fiber and prebiotics: mechanisms and health benefits. Nutrients. 2013;5(4):1417-1435.
  2. Lockyer S, Nugent AP. Health effects of resistant starch. Nutrition Bulletin. 2017;42(1):10-41.
  3. Del Rio D, Rodriguez-Mateos A, Spencer JP, Tognolini M, Borges G, Crozier A. Dietary (poly)phenolics in human health: structures, bioavailability, and evidence of protective effects against chronic diseases. Antioxid Redox Signal. 2013;18(14):1818-1892.
  4. Tajik N, Tajik M, Mack I, Enck P. The potential effects of chlorogenic acid, the main phenolic components in coffee, on health: a comprehensive review of the literature. Eur J Nutr. 2017;56(7):2215-2244.
  5. Villa-Rodriguez JA, Ifie I, Gonzalez-Aguilar GA, Roopchand DE. The Gastrointestinal Tract as Prime Site for Cardiometabolic Protection by Dietary Polyphenols. Advances in Nutrition. 2019;10(6):999-1011.
  6. Li W, Guo Y, Zhang C, et al. Dietary Phytochemicals and Cancer Chemoprevention: A Perspective on Oxidative Stress, Inflammation, and Epigenetics. Chem Res Toxicol. 2016;29(12):2071-2095.
  7. Yang CS, Chen JX, Wang H, Lim J. Lessons Learned from Cancer Prevention Studies with Nutrients and Non-Nutritive Dietary Constituents. Mol Nutr Food Res. 2016;60(6):1239-1250.
  8. Yang CS, Wang X. Green tea and cancer prevention. Nutr Cancer. 2010;62(7):931-937.
  9. Yang CS, Wang X, Lu G, Picinich SC. Cancer prevention by tea: animal studies, molecular mechanisms and human relevance. Nat Rev Cancer. 2009;9(6):429-439.
  10. Montgomery M, Srinivasan A. Epigenetic Gene Regulation by Dietary Compounds in Cancer Prevention. Advances in Nutrition. 2019;10(6):1012-1028.
  11. Lachance JC, Radhakrishnan S, Madiwale G, Guerrier S, Vanamala JKP. Targeting hallmarks of cancer with a food-system–based approach. Nutrition. 2020;69:110563.
  12. de Melo FHM, Oliveira JS, Sartorelli VOB, Montor WR. Cancer Chemoprevention: Classic and Epigenetic Mechanisms Inhibiting Tumorigenesis. What Have We Learned So Far? Frontiers in oncology. 2018;8:644-644.
  13. Casey SC, Amedei A, Aquilano K, et al. Cancer prevention and therapy through the modulation of the tumor microenvironment. Semin Cancer Biol. 2015;35:S199-S223.
  14. Smeriglio A, Barreca D, Bellocco E, Trombetta D. Proanthocyanidins and hydrolysable tannins: occurrence, dietary intake and pharmacological effects. Br J Pharmacol. 2017;174(11):1244-1262.
  15. Pieroth R, Paver S, Day S, Lammersfeld C. Folate and Its Impact on Cancer Risk. Current Nutrition Reports. 2018;7(3):70-84.
  16. Rebello CJ, Greenway FL, Finley JW. Whole grains and pulses: a comparison of the nutritional and health benefits. J Agric Food Chem. 2014;62(29):7029-7049.
  17. Duthie SJ. Berry phytochemicals, genomic stability and cancer: Evidence for chemoprotection at several stages in the carcinogenic process. Mol Nutr Food Res. 2007;51(6):665-674.
  18. de Sousa Moraes LF, Sun X, Peluzio MdCG, Zhu M-J. Anthocyanins/anthocyanidins and colorectal cancer: What is behind the scenes? Crit Rev Food Sci Nutr. 2019;59(1):59-71.
  19. De Silva SF, Alcorn J. Flaxseed Lignans as Important Dietary Polyphenols for Cancer Prevention and Treatment: Chemistry, Pharmacokinetics, and Molecular Targets. Pharmaceuticals. 2019;12(2):68.
  20. Mason JK, Thompson LU. Flaxseed and its lignan and oil components: can they play a role in reducing the risk of and improving the treatment of breast cancer? Appl Physiol Nutr Metab. 2014;39(6):663-678.
  21. Clemente A, Arques M. Bowman-Birk inhibitors from legumes as colorectal chemopreventive agents. World J Gastroenterol. 2014;20(30):10305-10315.
  22. Srikanth S, Chen Z. Plant Protease Inhibitors in Therapeutics-Focus on Cancer Therapy. Frontiers in Pharmacology. 2016;7(470).
  23. World Cancer Research Fund / American Institute for Cancer Research. Continuous Update Project Expert Report 2018. Diet, nutrition, physical activity and colorectal cancer. Available at: dietandcancerreport.org.
  24. Norat T, Vieira AR, Abar L, et al. The Associations Between Food, Nutrition and Physical Activity and the Risk of Colorectal Cancer. WCRF/AICR Systematic Literature Review Continuous Update Project Report. London: World Cancer Research Fund / American Institute for Cancer Research;2017.
  25. Wang Y, Wang Z, Fu L, Chen Y, Fang J. Legume consumption and colorectal adenoma risk: a meta-analysis of observational studies. PLoS One. 2013;8(6):e67335.
  26. World Cancer Research Fund / American Institute for Cancer Research. Continuous Update Project Expert Report 2018. Diet, nutrition, physical activity and breast cancer. Available at: dietandcancerreport.org.
  27. World Cancer Research Fund / American Institute for Cancer Research. Continuous Update Project Expert Report 2018. Diet, nutrition, physical activity and prostate cancer. Available at: dietandcancerreport.org.
  28. Ma Y, Hu M, Zhou L, et al. Dietary fiber intake and risks of proximal and distal colon cancers: A meta-analysis. Medicine. 2018;97(36):e11678.
  29. Aune D, Chan DS, Greenwood DC, et al. Dietary fiber and breast cancer risk: a systematic review and meta-analysis of prospective studies. Ann Oncol. 2012;23(6):1394-1402.
  30. Norat T, Chan D, Vingeliene S, et al. The Associations Between Food, Nutrition and Physical Activity and the Risk of Breast Cancer. WCRF/AICR Systematic Literature Review Continuous Update Project Report. London: World Cancer Research Fund / American Institute for Cancer Research;2017.
  31. Chen S, Chen Y, Ma S, et al. Dietary fibre intake and risk of breast cancer: A systematic review and meta-analysis of epidemiological studies. Oncotarget. 2016;7(49):80980-80989.
  32. World Cancer Research Fund / American Institute for Cancer Research. Continuous Update Project Expert Report 2018. Wholegrains, vegetables and fruit and the risk of cancer. Available at: dietandcancerreport.org.
  33. O’Keefe SJ. Diet, microorganisms and their metabolites, and colon cancer. Nat Rev Gastroenterol Hepatol. 2016;13(12):691-706.
  34. Holscher HD. Dietary fiber and prebiotics and the gastrointestinal microbiota. Gut Microbes. 2017;8(2):172-184.
  35. Gentile CL, Weir TL. The gut microbiota at the intersection of diet and human health. Science. 2018;362(6416):776-780.
  36. Bultman SJ. The microbiome and its potential as a cancer preventive intervention. Semin Oncol. 2016;43(1):97-106.
  37. Aune D. Plant Foods, Antioxidant Biomarkers, and the Risk of Cardiovascular Disease, Cancer, and Mortality: A Review of the Evidence. Advances in Nutrition. 2019;10(Supplement_4):S404-S421.
[recipes]
Close