We all know that beans are good for us. Only recently have I come to understand the depth of their influence. Beans decrease cholesterol, fight heart disease, stabilize blood sugar, combat obesity, can have as much anti-oxidants as cranberries and reduce cancer risk.
The Quest for Fiber
Much of beans' health powers comes from their incredibly high fiber content; ounce per ounce legumes have more fiber than most whole grains, fruits and vegetables.
Fiber plays a crucial role in health due to its ability to lower blood cholesterol levels and stabilize blood sugar levels. It also aids in the prevention of colon cancer, constipation and obesity. Beans are a good source of both soluble and insoluble fiber-both play an important part in maintaining health.
Soluble fiber forms a gel within the gut allowing for delayed stomach emptying. This is beneficial as it results in the sensation of fullness and decreased appetite. Delayed stomach emptying also slows the absorption of carbohydrates, reducing after meal blood sugar spikes and stabilizing blood sugar levels.
Soluble fiber also contirbutes to beans cholesterol lowering power. Fiber binds with cholesterol-containing bile acids. Fiber isn't absorbed and exits the body with the bile acids, dramatically lowering cholesterol. This reduction in cholesterol is similar to that produced by oat bran, where total cholesterol, LDL and triglyceride levels are decreased.
Insoluble fiber also plays a important role as research studies have shown it not only prevents constipation, but also aids in the prevention of colon cancer, diverticulosis, and irritable bowel syndrome. Insoluble fiber passes through our intestines largely intact.
Healthy Heart
Beans' affect on the heart lies not just in their cholesterol lowering fiber, but also in the folate and magnesium they contain. Studies have shown that folate helps to lower levels of homocysteine, a harmful amino acid that has been linked to heart disease. Meanwhile, magnesium enhances the flow of oxygen and nutrients to the heart.
Tips for Reducing Gas Production!
Many of us avoid beans due to their ability to produce flatulence. Instead of skipping beans, try these cooking and dietary tips: