subject: Reasons to eat more beans [print this page] Reasons to eat more beans Reasons to eat more beans
Even if you suffer a little gastro-intestinal discomfort after a bowl of chili, there are plenty of compelling reasons to include more chili or hummus or refried beans in your weekly diet. (More about dealing with that flatulence issue later.) Now here's the good news about beans.
Beans may reduce your risk of heart disease. Studies show beans can help lower your blood cholesterol level and lower your blood pressure - a tasty choice to thwart off a heart attack or stroke. In a recently published analysis, researchers found a high-legume diet can reduce total cholesterol, especially bad cholesterol. Additionally, beans are loaded with potassium, and the 2010 Dietary Guidelines for Americans from the USDA advises "dietary potassium can lower blood pressure by blunting the adverse effects of sodium on blood pressure."
Beans are a lower-fat source of protein. Unlike most protein-rich foods, including beef, pork, eggs and poultry, beans contain no saturated fat, trans fat or cholesterol. Zippo. The 2010 Dietary Guidelines recommend adults consume 2 to 3 cups of cooked beans a week. Acup of cooked beans contains 6.2-9.6 grams of dietary fiber, compared with one ounce of bran cereal with 2.6-5 grams of fiber. The same NIH study concluded, "a diet rich in dietary fiber from whole plant foods may provide significant health benefits."
The USDA says dietary fiber may help reduce the risk of cardiovascular disease, obesity and type 2 diabetes. So why aren't we eating more fiber-rich foods like beans? The average fiber intake is 15 grams per day, but nutritionists recommend 25 grams of fiber per day for women, and 38 grams for men.
Beans - you either enjoy eating 'em or hate their after effects.
Even if you suffer a little gastro-intestinal discomfort after a bowl of chili, there are plenty of compelling reasons to include more chili or hummus or refried beans in your weekly diet. (More about dealing with that flatulence issue later.) Now here's the good news about beans.
Beans may reduce your risk of heart disease. Studies show beans can help lower your blood cholesterol level and lower your blood pressure - a tasty choice to thwart off a heart attack or stroke. In a recently published analysis, researchers found a high-legume diet can reduce total cholesterol, especially bad cholesterol. Additionally, beans are loaded with potassium, and the 2010 Dietary Guidelines for Americans from the USDA advises "dietary potassium can lower blood pressure by blunting the adverse effects of sodium on blood pressure."
Beans are a lower-fat source of protein. Unlike most protein-rich foods, including beef, pork, eggs and poultry, beans contain no saturated fat, trans fat or cholesterol. Zippo. The 2010 Dietary Guidelines recommend adults consume 2 to 3 cups of cooked beans a week. Acup of cooked beans contains 6.2-9.6 grams of dietary fiber, compared with one ounce of bran cereal with 2.6-5 grams of fiber. The same NIH study concluded, "a diet rich in dietary fiber from whole plant foods may provide significant health benefits."
The USDA says dietary fiber may help reduce the risk of cardiovascular disease, obesity and type 2 diabetes. So why aren't we eating more fiber-rich foods like beans? The average fiber intake is 15 grams per day, but nutritionists recommend 25 grams of fiber per day for women, and 38 grams for men.
