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Bounty of Beans
There are thousands of bean varieties giving you an inexpensive yet a healthful way to include nutrient-rich foods. Provide soluble fiber curbing your appetite for fattier more dangerous foods. For diabetics the soluble fiber in beans helps to create more insulin receptor sites. Eating a cup of cooked beans a day can lower your total cholesterol. Decreases your risk of heart disease.
The compound found in beans-isoflavins lagnins phytic acid sapopin and protease inhibitors- have been shown to keep normal cells from turning cancerous and inhibit their growth. Soybean contains phytoestrogens, a weaker version of the estrogen produced in our bodies naturally. Phytoestrogens are believed to reduce the risk of breast and prostate cancer, by blocking overactivity of estrogen and testosterone which can spur cancerous tumor growth.
A serving – 1/2 cup of cooked dry beans – is about 120 calories and full of complex carbohydrates, though beans offer a low-glycemic index value. The carbohydrates in beans do not cause as quick or as steep a rise in blood sugar as do many other carbohydrate-rich foods.
A good source of B vitamins including folic acid. Providing the minerals iron, potassium, selenium, magnesium and even some calcium. Dried beans and their cousins also are a good source of insoluble fiber, which promotes digestive health and relieves constipation.
Beans provide little fat and absolutely no cholesterol. While beans do not supply complete protein, researchers believe that the particular amino acids in dry beans may help prevent various diseases.
Dried or canned beans will give you the same benefit, but canned beans are quick and easy but high in sodium so be sure to drain and rinse very well.