Eat 5 Servings of Beans Each Week

How Eating Beans Promotes Health and Extends Lifespan
Rating: 3.4 out of 5 (4 ratings)
253 students
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The Value of Beans for Health


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Did you know that eating 5 servings of beans each week reduces risk of premature death by 10%?

In fact, beans are the one food common to all five of the Blue Zone countries; those countries with the longest lifespans on Earth.

There are many delicious options for getting in your beans. There's whole beans, there's hummus made from chickpeas, and there's plant based protein's made from soy like tempeh.

The value of beans comes from their fiber, their micronutrients like calcium and potassium, and isoflavones, an antioxidant.  The result of a diet rich in beans is lower blood pressure, and lower cholesterol, less inflammation and decreased arterial stiffness plus inhibition of platelet aggregation which leads to decreased risk of heart attacks and stroke.

Despite the incredible health benefits of beans, the average American falls short of the recommended 5 servings per week. U.S. adults consume an average of only 2 servings of beans per month.

But eating 5 servings of beans per week sounds like a lot to ask. That is 10x more beans than the average consumption by U.S. adults.  Americans have shifted to a diet of prepared food, and processed food, and have moved away from a diet rich in beans. Is there a way to reach the 5 servings per week recommendation in the modern environment?

There most certainly is! in this course, Dr. Cohen, a primary care doctor in San Francisco, shares with you effective  and delicious strategies for eating at 5 servings of whole grains daily to achieve optimal health.

The course begins with an introduction to nutrition.  Dr. Cohen explains how our food environment has made it increasingly difficult to eat healthy. He proposes a shift back to preparing our own food, from fresh ingredients we buy, including lots of beans. Next, he'll share with you the medical research that shows the benefits of diets rich in beans. You'll learn about the role of antioxidants and fiber in beans for promoting health.  Next, he'll share with you tips for meal planning, grocery shopping, and food preparation, to make consuming at 5 servings of beans per week easy and delicious.  He'll share with you recipes for preparing beans using an Instant Pot. Finally, you'll hear the answers to frequently asked questions, followed by a summary of the information presented. 

Who this course is for:

  • Anyone interested in living longer

Course content

4 sections16 lectures47m total length
  • Nudge
  • Design a Meal Plan
  • Vegetable Guilt
  • Stock Up and Prep Ahead
  • BYO Salad
  • Summary


Primary Care Physician
Nicholas Cohen, MD
  • 4.3 Instructor Rating
  • 104 Reviews
  • 2,901 Students
  • 35 Courses

Nicholas Cohen has been a primary care physician for over 10 years.  He received his medical degree from New York University School of Medicine, and completed residency and fellowship at Case Western Reserve University School of Medicine. He is currently seeing patients at a primary care clinic in downtown San Francisco.