The little
legume has taken on heroic virtues in light of recent research. Studies
have shown that members of the legume family help prevent heart disease,
fight cancer, stabilize blood-sugar levels, lower cholesterol, and help
prevent obesity. Beans and legumes are important in the prevention of
heart disease, mainly because of their ability to lower cholesterol,
especially LDL (the bad cholesterol), and reduce blood-lipid levels. By
virtue of their high fiber content, a mere half cup of dry beans can
lower cholesterol levels by almost 20%.
Beans are
loaded with both insoluble and soluble fiber. One cup of beans contains
between 12-17 grams of fiber - as much as five large potatoes or four
cups of corn, and enough to account for half the daily recommendation of
30 grams of fiber. The high-fiber content of legumes and beans helps
control diabetes by slowing the amount and pace of sugar entering the
bloodstream. Some studies have shown that beans can reduce the need for
insulin by almost 40%, and eating beans can almost completely eliminate
the need for insulin in people with non-insulin dependent diabetes. A
bean-rich diet helped control diabetes by lowering blood-sugar levels
and improving the ratio of blood fat - an important consideration for
diabetics, who are three to four times as likely to suffer heart attacks
and strokes.
Beans have
also shown promise in protecting against cancer, including pancreatic
cancer, and cancers of the colon, breast, and prostate. Lignins, also
called phytoestrogens, have been shown to have estrogen-like properties
and to help regulate estrogen levels and activity. High consumption of
foods rich in lignins may reduce the risk of certain types of cancer
that are related to estrogen levels, especially breast cancer. Lignins
and bioflavonoid may also have a chemo preventive effect on cancers of
the male reproductive system. Other compounds in beans and legumes
include phytates, which may help prevent certain types of intestinal
cancer.
Nature
couldn't have invented a food closer to perfect than beans. They are
high in protein, low in fat, cholesterol-free, low in sodium, and packed
with beneficial nutrients that can do everything from reduce the risk of
cancer and heart disease to stabilize blood-sugar levels. With some
advance planning, they don't take long to cook, and the variety of
colors, shapes, sizes, and flavors is remarkable. Try to eat at least
half a cup of beans three to five times a week - cook up a big pot once
a week and add them to soups, casseroles, and salads, or blend them with
a little tahini or herbs and spices as a sandwich spread.
