Dr Amir Khan, a familiar face on ITV’s This Morning and Lorraine, has unveiled his top dietary tip for extending lifespan and improving health: incorporating more legumes into your diet. Speaking on the No Appointment Necessary podcast with host Cherry Healey, the NHS GP highlighted legumes as a nutritional powerhouse that can add years to your life.
“Legumes are my number one food tip when it comes to living longer,” Dr Khan explained. “They include beans, lentils, chickpeas, and other pulses. These foods are rich in plant protein and fibre, which nourish gut health and provide a high nutrient density.”
When asked if legumes are just a fancy word for beans, Dr Khan clarified, “Beans are part of the legume family, but it also includes other pulses. Scientific studies show that people who eat the most legumes have a 10 to 15% lower risk of all-cause mortality compared to those who eat the least.”
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Supporting this, the British Heart Foundation points out that pulses are among the highest fibre foods available. “Just one portion of pulses delivers about a third of your daily fibre needs,” they state. “This fibre can help reduce the risk of heart disease, stroke, type 2 diabetes, and bowel cancer. The combination of protein and fibre also helps with satiety, keeping you feeling full longer.”
Health experts from the app Zoe add that legumes, which include edible pods or seeds like peas and beans, are packed with fibre, protein, healthy fats, carbohydrates, and essential minerals. “They promote gut health and may improve cholesterol levels, reduce risks of chronic diseases, and aid in weight management,” Zoe notes.
In addition to his dietary advice, Dr Khan offered a health warning about frequent candle burning indoors. He cautioned, “Burning one candle now and then is harmless. But regularly burning many candles releases volatile oxidative compounds—tiny particles that can cause inflammation in the body. Long-term inflammation contributes to stress and various health issues. So enjoy a scented candle occasionally, but avoid filling your home with them daily.”
Dr Amir Khan’s advice underscores the significant health benefits of legumes and encourages mindful lifestyle choices for longevity and wellbeing.