Beans
August 11, 2008
Beans, according to many people, are good for the heart. In fact, they are much more than just cardioprotective agent. Beans are considered to provide a great source of soluble fibers that when pass through the digestive tract catches and entraps bile containing cholesterol. Beans then remove it from the body before its absorption. Most of the types of beans and lentils are quite low in fats, soybeans, being the only exception. People who watch their weight might wish to take care of their intake of such kind of bean, but can eat others without any worries.
As stated by Patti Bazel Weil R.D. who is diabetes nutrition advisor at the University of Kentucky in Lexington and writer of “Magic Beans”, consuming a cup of cooked beans daily can lower the total cholesterol by up to 10 per cent within six weeks. Though that might not seem like too great, it actually lessens the risks of heart disease by 20 per cent, quite significant. Based on the study conducted at the University of Kentucky, it showed that only 3 weeks of increased beans consumption (3/4th cup of navy and pinto beans) brought down cholesterol by an average of 19 per cent in men. This lessens the risks of heart attack by almost 40 per cent. Also due to the high fibers in beans, they can control the appetite for fatter more hazardous foods.
Beans and other legumes also provide complex carbohydrates that human body needs to power up bodily systems. Beans are loaded with plenty of dietary fibers (approximately 15 gm per cup that is almost half the 25 gm we must consume every day). Beans are also full of essential fatty acids (Omega-6 and in the case of soybean Omega-3). Combination of beans or lentils with grains such as barleys, oats, and rice make a complete proteins meal. It is a good source of the vital nutrients for people who are advised to avoid meats or chosen not to eat it.
Those who suffer from diabetes are also profited by eating beans. The soluble fibers in beans help to creating more insulin receptor sites. Such sites are like a tiny dock for the insulin molecules that connects and allows the insulin to get into the cells that require it, instead of floating freely in the bloodstream that can bring problems. Because of the higher risks of cardiac disease in diabetes sufferers, beans prove to give extra benefits by keeping cholesterols low, thus reducing their risks.
In addition to above benefits, the compounds found in beans such as Isoflavins Lagnins Phytic acid, sapopin and protease inhibitors are capable to keep normal cells from becoming cancer affected and inhibit their development. The soybeans contain phytoestrogens which is weaker edition of the estrogen produced in body naturally. Phytoestrogens are considered to reduce the risks of breasts and prostate cancer, by blocking over activities of estrogen and testosterone that can goad cancer or tumor growth. Overall, research has shown Hispanic women have 50 per cent the risks of getting breasts cancer as compared to that of the white women and such disparity is said to be due to the high amounts of beans in their diets.
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