The cheap food that makes a big difference in health, according to doctor

His a cheap and affordable food that makes all the difference in meals: beans. As doctor Rajan Karan noticed in a video he shared on TikTok, this legume helps reduce cholesterol and control weight.

Karan stated that by replacing part of the meat with beans, fiber intake is increased and saturated fat consumption is decreased.

The doctor cited a study published in the European Journal of Nutrition in 2025, in which 52 men replaced 200 grams of red meat processed in their weekly diet with the same amount of peas and beans. 

“ If you eat as much meat as I did, this simple exchange makes a big difference ", highlights.

“ Scientists at the University of Helsinki asked 51 men to reduce the amount of red and ultra-processed meat they consumed to only 200 grams per week,” he continues.

“ Men consumed more legumes, specifically peas and beans, equivalent to 20% of their total protein intake, and continued to consume chicken, eggs, fish and other protein sources normally,” he explains. 

In addition to the exchange, participants began to eat less and restrict calories. Well, after only six weeks, they lost an average of 1 kilo.

“At the end of the study, men who consumed legumes had low levels of total cholesterol and LAL [‘bad cholesterol’], suggesting that dietary change reduced the risk of heart disease. At the same time iron levels of these men improved, which is surprising, since red meat is considered a good source of iron in the diet ", noted the doctor. 

For Karen, most people consume more fat than they should, so this substitution can make all the difference. 

Black bean burger recipe

Making burgers in quantity and freezing is a way to increase the consumption of beans. We suggest a recipe from the blog ‘Made by Choices’.

Ingredients:

480 grs black beans cooked
1 large chopped onion
2 cloves crushed garlic
1 red pepper cut into small cubes
60 g rice flour
2 c.sopa crushed linseeds
1 c.sopa olive oil or coconut oil
minced coriander
black pepper salt, paprika, nutmeg, and cumin to taste.
How to do:

Method of preparation: 

1. With a magic fork or wand crush the beans (grossly). Reserve.

2. In a skillet melt the coconut oil and add crushed garlic teeth. Let it saute to release the aroma.

3. Add the onion, stir and let it saute until it is soft.

4. Add the pepper cut into cubes, wrap well with the onion and let saute for a few minutes in medium heat.

5. Add the crushed beans and wrap well, add all the seasonings to taste and transfer the dough to a glass cup.

6. Add the chopped cilantro and let the dough cool.

7. Add the crushed flour and linseed seeds and wrap everything well until you release it from your hand.

8. Take to the fridge for 1 to 2 hours before shaping the burgers.

9. After that time molding the burgers and baking in a nonstick skillet for 2 to 3 minutes on each side.

9. Serve with a salad: a well-washed spinach and cress sauce, cubed strawberries, grated carrot, cubed avocado and pistachios. Season with lemon juice, olive oil and serve with burgers.