[Healthy_Recipes_For_Diabetic_Friends] 4 Reasons to Eat Beans

Saturday, June 13, 2009

[Healthy_Recipes_For_Diabetic_Friends] 4 Reasons to Eat Beans

4 Reasons to Eat Beans

From: Dr Weil
They often get a bad rap for causing indigestion and flatulence, but
the health benefits of beans (and other legumes, such as lentils and
chickpeas) make them a stellar choice in a healthful diet.

Beans are:

1. An excellent source of vegetarian protein, providing six to seven
grams per 1/2 cup serving.

2. High in folic acid, which may help to protect against cancers of the
lung, colon, and cervix, and prevent birth defects.

3. A great source of fiber, dishing up 25-30% of the Daily Value of
dietary fiber, 75% of which is insoluble - the type that reduces the
risk of colon cancer.

4. A low-glycemic-index food, making them a good option for diabetics.

In addition, most varieties are inexpensive and versatile. I recommend
1-2 servings of beans and legumes per day - easy to do if you swap out
meat for beans in salads and sandwiches, and make hummus or bean dip
part of an afternoon snack. And if stomach upset is a concern, you can
improve the quality and digestibility of beans by consuming them with
grains such as brown rice, which provide a complimentary protein
profile. Discarding the soaking and cooking water when using dry
beans may also help reduce flatulence.