How can the lowly bean be a powerful soldier in the chronic disease war? Let's take cholesterol, to start, since the soluble fiber in beans can help improve your cholesterol levels. In particular, a 2001 study found that eating legumes (beans) four times a week, as opposed to only once, was associated with a 22% lower risk of coronary heart disease. If you're tired of eating oatmeal every day in an effort or lower your cholesterol, try increasing the amount of beans you eat instead.
Think you need fancy, expensive juices and supplements to fill your body with antioxidants? Think again: the number one food on the United States Department of Agriculture's list of 20 high-antioxidant sources of common foods is a bean. Of those top 20 foods, beans take up four coveted spots. Antioxidants, like those found in beans, have been linked to lowering the risk for some types of cancers, like colorectal.
What's more, beans, with their soluble fiber and low glycemic index, slow the rise in blood sugar after a meal, making beans a great choice for people with diabetes. Dieters can enjoy that benefit too, since the low glycemic index keeps hunger at bay after eating, and the fiber creates a sense of fullness.
All that fiber helps with digestion and keeps your bowel functions working well. Depending on the bean you choose (most beans have 15 grams of fiber per cup) you can supply a significant portion of your daily fiber needs in one bean-filled meal. Women 19-50 should aim for 25 grams of fiber, and men 19-50, 38 grams of fiber.
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