Beans: a health food GWilkerson11/03/2014 Plant Based Nutrition
The Health Benefits of Beans Beans, peas, lentils and other legumes have a wide array of health benefits when consumed. They contain both soluble and insoluble fiber. Plus they have resistant starch, a starch that resists being digested, thus rendering it practically another fiber. This effectively lowers the total calorie intake from consuming them. They are a great source of protein that benefits us, unlike animal
protein which sickens us. Dustin Rudolph, The Plant-Based Pharmacist, writes: Beans have been referred to by some as the “poor man’s meat� which may lead people to believe that they are an inferior food and have little nutritional value. However, nothing could be further from the truth because beans are naturally low in fat, high in fiber, have no cholesterol, and contain an array of vitamins, minerals, and antioxidants that are essential to vibrant health. They are also an excellent source of complex carbohydrates and protein which, as you know, are important factors in keeping your body functioning at optimum levels on a daily basis. in his blog article: Beans, Beans, The Musical Fruit Consuming Frijoles will: Lower cholesterol levels taste great with good spices. Improved blood glucose control and reduction in the incidence of diabetes Lower blood pressure Reduced risk of metabolic syndrome Reduced risk of cancer (stomach, colorectal, kidney, breast) Lower risk of cardiovascular disease Prevent constipation Increased satiety and delayed return of hunger
More on Beans An article on WebMD states: More than just a meat substitute, legumes are so nutritious that the latest dietary guidelines recommend we triple our current intake from 1 to 3 cups per week. Chronic conditions such as cancer, diabetes, and heart disease all have something in common. Being overweight increases your chances of developing them and makes your prognosis worse if you do, says Mark Brick, PhD — which means that trimming your waistline does more for you than make your pants look better. Brick, a professor in the department of soil and crop sciences at Colorado State University, is investigating the ability of different bean varieties to prevent cancer and diabetes. in an article Beans: Protein-Rich Superfoods An article in the American Journal of Nutrition titled: Cardiovascular and renal benefits of dry bean and soybean intake the Abstract reads: Dry legumes and soybeans are nutrient-dense, fiber-rich, and are high-quality sources of protein. Protective and therapeutic effects of both dry bean and soybean intake have been documented. Studies show that dry bean intake has the potential to decrease serum cholesterol concentrations, improve many aspects of the diabetic state. Soybeans are a unique source of the isoflavones genistein and diadzein, which have numerous biological functions. Soybeans and soyfoods potentially have multifaceted health-promoting effects, including cholesterol reduction, improved vascular health, preserved bone mineral density, and reduction of menopausal symptoms. Soy appears to have salutary effects on renal function, although these effects are not well understood. Whereas populations consuming high intakes of soy have lower prevalences of certain cancers, definitive experimental data are insufficient to clarify a protective role of soy.
Joy Bauer says: Beans, lentils and other nutritious legumes are the best sources of lean vegetarian protein. Legumes are made up of high-quality carbohydrates that are rich in vitamins, minerals, and fiber. They tend to be notably high in soluble fiber, folate, magnesium, iron, and potassium. These heart-healthy nutrients help lower cholesterol, triglycerides, and blood pressure, and they can reduce your risk of coronary artery disease, diabetes, and osteoporosis. in her article Health Benefits of Beans Conclusion
I’m convinced! what do you think of legumes? Are they food for health or just a poor man’s meat not to be taken seriously? Cook beans; no meat is necessary, nor is salt. Spicing them up can net a big delicious bowl of Legumes. Make that Chile Beans, por favor!
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