Why? Because, beans are one of the best sources of fiber. Fiber in our diet is associated with lower risks of cancer, heart disease, diabetes, and obesity. The American Gastroenterological Association states that "reasonable recommendations based on currently available data" recommended daily fiber intake of at least 30 to 35 g a day. According to Johnny Bowden, in his book "The 150 Healthiest Foods on Earth," the average daily intake in America is Eleven grams.
A cup of cooked beans will give us anywhere from 11 g (kidney beans) to 17 g (adzuki) per serving of fiber.
It is also stated that beans lower cholesterol, and a cup of cooked beans a day can lower your total cholesterol by up to 10% in a mere six weeks.
The fiber in beans have major consequences for those with diabetes and blood sugar challenges. The soluble fiber in beans influences the rate by which glucose is absorbed. Beans are the ultimate low-glycemic food. Their high fiber content means they raise blood sugar very slowly, and eating high-fiber foods like beans has been shown to improve glycemic control--regulation of blood sugar and insulin.
Researchers found a significant reduced frequency of breast cancer in those women who consumed a higher intake of beans or lentils. Eating beans or lentils two or more times a week resulted in a 24 percent reduced risk. Some of the anticancer effect comes from other compounds in beans besides the fiber. One phytochemical that is found in beans--diosgenin--appears to inhibit cancer cells from multiplyng. Phytochemicals in beans such as saponins, protease inhibitors, and phytic acid appear to protect cells from the type of genetic damage that can lead to cancer.
Also, beans have a high vitamin content. The USDA's ranking of foods by antioxidant capacity lists small dried red beans as having the highest antioxidant capacity per serving size of any food tested. The four top-scoring foods were beans-red beans, red kidney beans, and pinto beans.
Many bean varieties have a lot of folic acid-especially adzukis, black-eyed peas, lentils, and pinto beans-benefits for the heart. There is also magnesium, iron, zinc, and potassium-especially in red kidney beans.
Beans are also a good source of protein, typically containing 15 g per cup. As a protein source, they do not contain steroids, hormones, or antibiotics.
Beans also contain calcium. For example, 1 cup of black beans and black turtle beans, cooked, contain 46-102 mg per serving. Garbanzo beans/chickpeas, cooked, contain 80 mg. Pinto beans, cooked, contain 82 mg per serving. Soybeans, cooked, contain 175 mg per 1 cup.
Delicious Lentil Soup:
1 kombu strip, 6 inches long, soaked and cut into 1/2 inch squares.
(kombu is a wide, thick, dark-green sea vegetable that is rich in minerals. Kombu is often cooked with beans and vegetables.
1 cup diced onions, 1 cup diced celery, 1 cup green lentils, 5-6 cups water, sea salt, 1 cup whole-wheat elbow noodles or shells, 1/4 cup chopped parsley, as garnish.
Place kombu, onions, celery, lentils, and water in a pot. Cover and bring to a boil. Reduce flame to medium-low and simmer for about 45 minutes. Season with a little sea salt, add the uncooked noodles, and simmer for several minutes more, uncovered, until noodles are tender. Place soup in individual serving bowls and garnish with a little chopped parsley.
Stan Lee and Ali love this stuff. So do Franny Pants, Fonzi, JP and the MORE. Fatoosh is next!!
A cup of cooked beans will give us anywhere from 11 g (kidney beans) to 17 g (adzuki) per serving of fiber.
It is also stated that beans lower cholesterol, and a cup of cooked beans a day can lower your total cholesterol by up to 10% in a mere six weeks.
The fiber in beans have major consequences for those with diabetes and blood sugar challenges. The soluble fiber in beans influences the rate by which glucose is absorbed. Beans are the ultimate low-glycemic food. Their high fiber content means they raise blood sugar very slowly, and eating high-fiber foods like beans has been shown to improve glycemic control--regulation of blood sugar and insulin.
Researchers found a significant reduced frequency of breast cancer in those women who consumed a higher intake of beans or lentils. Eating beans or lentils two or more times a week resulted in a 24 percent reduced risk. Some of the anticancer effect comes from other compounds in beans besides the fiber. One phytochemical that is found in beans--diosgenin--appears to inhibit cancer cells from multiplyng. Phytochemicals in beans such as saponins, protease inhibitors, and phytic acid appear to protect cells from the type of genetic damage that can lead to cancer.
Also, beans have a high vitamin content. The USDA's ranking of foods by antioxidant capacity lists small dried red beans as having the highest antioxidant capacity per serving size of any food tested. The four top-scoring foods were beans-red beans, red kidney beans, and pinto beans.
Many bean varieties have a lot of folic acid-especially adzukis, black-eyed peas, lentils, and pinto beans-benefits for the heart. There is also magnesium, iron, zinc, and potassium-especially in red kidney beans.
Beans are also a good source of protein, typically containing 15 g per cup. As a protein source, they do not contain steroids, hormones, or antibiotics.
Beans also contain calcium. For example, 1 cup of black beans and black turtle beans, cooked, contain 46-102 mg per serving. Garbanzo beans/chickpeas, cooked, contain 80 mg. Pinto beans, cooked, contain 82 mg per serving. Soybeans, cooked, contain 175 mg per 1 cup.
Delicious Lentil Soup:
1 kombu strip, 6 inches long, soaked and cut into 1/2 inch squares.
(kombu is a wide, thick, dark-green sea vegetable that is rich in minerals. Kombu is often cooked with beans and vegetables.
1 cup diced onions, 1 cup diced celery, 1 cup green lentils, 5-6 cups water, sea salt, 1 cup whole-wheat elbow noodles or shells, 1/4 cup chopped parsley, as garnish.
Place kombu, onions, celery, lentils, and water in a pot. Cover and bring to a boil. Reduce flame to medium-low and simmer for about 45 minutes. Season with a little sea salt, add the uncooked noodles, and simmer for several minutes more, uncovered, until noodles are tender. Place soup in individual serving bowls and garnish with a little chopped parsley.
Stan Lee and Ali love this stuff. So do Franny Pants, Fonzi, JP and the MORE. Fatoosh is next!!
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