DIET AND FITNESS:

Why You Should Eat Way More
Beans --- 10 Reasons

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March 11, 2014, last updated July 5, 2015

By Louise Carr, Associate Editor
and Featured Columnist

[Health and fitness articles are reviewed by our team of Doctors and
Registered Nurses, Certified fitness professionals and other members
of our Editorial Board]





Most of us have a complex relationship with beans. We know
we should eat them but...maybe not today.  But, if you're
serious about getting healthier this year, it may be time to
put aside all those childhood misgivings about beans.

This year, optimum nutrition is all about the humble bean.
Are beans healthy? Definitely. Packed with nutrients and
fiber, beans are almost perfect as nature’s healthy
superfood. Are beans tasty? Certainly – they’re not just for
chili and they don’t have to play havoc with your digestion.
Read on for the top 10 reasons why beans should be on
your shopping list this year.

Why Are Beans Good For You?




























Beans are a kind of legume, a food class that also includes
lentils and peas.
Humans have been cultivating legumes as
food for 6,000 years, according to the University of Hawaii.
Some of the earliest farmers in human civilization lived on
the lakes of Switzerland, where 5,000 years ago, they began
growing peas and a dwarf field bean.

Adzuki, black beans, chickpeas or garbanzo, fava beans,
lentils, lima beans, kidney beans, and soy beans plus their
legume brethren are typically cholesterol-free, low in fat,
high in fiber, and packed with potassium, iron, folate and
magnesium.

Beans also provide a good non-meat source of protein so
are useful for people on a non-meat diet or those trying to
cut calories from saturated fat.

Beans are lower in  calories compared with the same of
amount of most meats.  For example, 4 ounces of pinto
beans have 90 calories,while 4 ounces of tenderloin steak
has 228 calories.

If you are trying to lose weight, beans can make you feel
fuller for longer. Beans have roughly the same amount of
calories as meat but they are better in terms of fiber and
water, which fools your body into thinking it is getting more
calories than it actually receives.

In fact, one cup of beans provides around 12g of fiber –
almost half the recommended daily allowance recommended.
Meat contains no fiber. Beans are also low in sugar, which
helps with weight loss as well as insulin control and
preventing hunger spikes and troughs.

Beans are beneficial for their antioxidant content. In a 2004
U.S. Department of Agriculture study, scientists found three
of the top four foods for antioxidant content were all beans:
small red beans, kidney beans, and pinto beans. Three other
types of beans – black, navy, and black-eyed peas – also
made the top 40 antioxidant-rich foods.

Plus, beans are inexpensive compared to meat and deliver
their nutritionally complete package of benefits at a lower
cost.

How Many People Have the Bean-Eating Habit?

Scientists recommend you eat three cups of beans a week to
help your health (Dietary Guidelines for Americans 2010.)

But Americans are notoriously bad at eating enough legumes
– a 2009 study from Pennsylvania State University reported
that bean and pea consumption in the United States is quite
low; on any given day only 7.9 percent of adults are eating
beans, with Hispanics or Mexican Americans doing better, on
average, than other groups. Are you getting enough?

Here’s why you should eat way more beans this year.

1.
Beans Help Lower Cholesterol

“Beans, beans, good for your heart…” you don’t need to
follow-up with the end of this rhyme when you know that
beans are truly benefiting one of the most important organs
in your body.

The fiber and potassium in beans help lower cholesterol,
which in turn results in a healthier heart. A 1998 study from
Universidade Federal de Viçosa, Brazil showed black beans
reduced blood cholesterol levels by 15 percent in a rat study.
In another 1998 study from the same university, black beans
reduced blood cholesterol by 16 percent, and carioquinha
beans by 11 percent. In addition, potassium-rich beans can
also help
lower blood pressure.

2.
High Fiber in Beans Stabilizes Blood Sugar

If you struggle with glucose control because you’re dieting
or diabetic, beans could come to the rescue.

Eating lots of beans and lentils helps improve glycemic
control and therefore helps reduce the risk of heart
problems in people with diabetes type 2, according to a 2012
study from the University of Toronto.

Around one cup a day of legumes – beans, peas or lentils –
brings about positive effects, according to the researchers.

3.
Black Beans Improve Brain Function

Beans may be good for your heart but did you know they
can also boost your brain power? Black beans are packed
with anthocyanins, special compounds that have been shown
to advance brain function, among other health benefits.

A 2014 study from Gyeongsang National University , Jinju,
Korea showed the anthocyanins in black beans had a neuro-
protective effect in a study on rats, leading to scientists’
belief that beans can help people with brain damage and
those looking to ward-off neurodegenerative disorders.

4.
Beans Help You Lose Weight

If you eat beans on a regular basis you have a 22 percent
lower risk of obesity and you are more likely to have a
smaller waist, according to a 2006 study from data from the
National Nutrition and Health Examination Survey (1999-
2002).

The report showed that adults eating beans weigh on
average 6.6 pounds less than those that don’t eat beans,
even when they eat a greater number of overall calories.

Beans’ fiber content promotes that fuller-for-longer feeling,
helping you avoid those extra calories in snacks.

5.
Beans Deliver Iron-Clad Benefits

Continue reading  page 1  page 2



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Yeast Rice Lowers Cholesterol -Comprehensive Review/
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Kidney beans are rich in magnesium and iron and supply 16
grams of protein per cup, more than 33% of what a woman
needs each day.