Benefits of Beans

            The cooking class  "Almost Vegetarian" is one of the most popular I teach.  Especially for those individuals wanting to move towards a healthier lifestyle.  With all the health benefits of eating beans gaining more press you can see why.   

Beans have been given a stellar grade for healthiness.  A Nurse’s Health Study of over 35,000 participants showed that women who ate four or more servings of legumes a week had a 33% lower risk of colorectal adenomas than those consuming one serving a week or less.  Even if a participant developed the cancer, if they increased their consumption of dried beans, they reduced there risk of a recurrence by 45%.   And it isn’t just the waste disposal system that benefits from eating more beans.  According to the study four or more servings a week decreased the risk of heart disease by 22%. 

What is it that makes them so healthy?  Why are they so beneficial?  There isn’t just one reason.  Beans have a plethora of goodness!  They’re loaded with phytochemicals, like saponins, lignans and phytosterols.  All of which have been under investigation for their apparent benefit in fighting cancer and heart disease.  They also are a good source of magnesium; most people in North America are deficient in this nutrient.  Of course, they also are loaded with fiber, a known nutrient that helps promote good bowel health, lower cholesterol, and lower blood sugar.  For people interested in a healthier and simpler lifestyle, consuming more beans is a great place to start. 

Here are more quick facts about the goodness in beans: 

• Edamame beans have phytoestrogenic properties that can help reduce hot flashes. 

• Kidney beans are high in thiamine or vitamin B1providing 177% of the daily recommended allowance.  B1 is a key component in energy production and in brain cell and cognitive function.  Acetylcholine is a neurotransmitter necessary for memory storage and recall.  Thiamine is needed for the production of acetylcholine.  Alzheimer’s is clinically characterized by low levels of acetylcholine!

• Molybdenum, a natural detoxifier is found in excellent supply in chickpeas.

• High fiber content provides cholesterol fighting benefits as well as keeping the digestive system moving nicely!

• Beans help regulate blood sugar.

Unfortunately, for many of us it’s easy to fall into a routine of preparing the same foods over and over again, especially dishes that revolve around animal based proteins.  Changing those familiar patterns can seem like extra work that takes more time and energy.  In the long run however, even if you only focus on consuming a  plant-protein-based meal three times a week, you'll still reap ample rewards.