Eating beans strikes down cholesterol, says University of Kentucky researcher
James W. Anderson. He finds that eating 11/2
cups of legumes daily lowers cholesterol an average 19 percent after three
weeks. (So a count of 250 drops, on average, to 203.) In one test, 1 cup
of canned baked beans in tomato sauce depressed cholesterol 10 percent
in middle-aged men with high cholesterol who ate a typical high-fat diet.
For the best results, Anderson says, don't eat one large serving daily;
instead eat half-cup servings two or three times a day. Beans contain
fiber and at least five other cholesterol cutters.
Cancer May Be Blocked
Beans contain anti-cancer compounds called phytates and protease inhibitors.
There is some evidence, reports a study by Leonard A. Cohen of the American
Health Foundation, that women who eat 3/4 cup
of beans almost every day tend to have less breast cancer than women who
eat beans two or three times a week.
Blood Sugar Stabilizes
Eating beans produces slow rises in blood sugar; thus, you need less
of the hormone insulin to control blood sugar. That's good for everyone
(excessive insulin promotes artery damage and clogging, leading to heart
disease). It's also great for diabetics: A diet rich in beans has enabled
some diabetics to reduce or discontinue hypoglycemic drugs. (Don't do
that without consulting a doctor, of course.)
Newest News
Beans are rich in folic acid, a B vitamin. New research shows folic
acid depresses homocysteine, an amino acid that promotes artery clogging,
strokes and heart disease. Folic acid also deflects cancer. Smokers deficient
in folic acid are at greater risk for lung cancer; high-risk women low
in folic acid have greater odds of cervical cancer. Deficiencies are tied
to psychiatric problems, including depression. So beans may be good for
your mood.
To get the most:
-- At the Market
If you have time to cook them, buy dried beans. Among canned beans, the
best choice is vegetarian low-fat style. Canned baked beans in tomato
sauce have about 4 percent of calories from fat, compared with 20-30 percent
fat calories in canned pork and beans and 40 percent in canned franks
and beans or refried beans. Canned beans pack excess sodium -- typically
400-600 milligrams in a half-cup. Drain and rinse canned beans to wash
away the sodium.
Don't forget soybeans; they have uniquely high concentrations of anti-cancer
chemicals, namely genistein. Soybeans also might help relieve symptoms
of menopause such as hot flashes, experts say. Tofu, soy milk, soy flour
and the bean itself have the protective agents. Soy sauce and soybean
oil do not.
-- In the Kitchen
Dried beans can be stored in a cool place in well-sealed containers
for as long as a year. Cooked, they keep in the refrigerator a few days.
Legumes double or triple in size during cooking. So 1/2
cup dry (about 31/2 ounces) becomes
11/2 cups cooked.
-- In restaurants
Refried beans often contain lard; skip unless they're vegetarian. Best
bet: Italian bean salads or soups, with a light touch on the olive oil.
NOTE TO DIETERS
Beans are good for weight control because they let your body use less
insulin. A rise in insulin triggers hunger. A lunch full of beans helps
prevent overeating later in the day.
-- 3 ways to avoid Gas
1. Soak and rinse beans several times to remove gas-producing sugars,
USDA researchers advise. Always change the water before cooking.
2. Adding garlic and ginger, dried or fresh, to a cooking pot of beans
can reduce the beans' gas-producing properties, according to research
in India.
3. Supermarket anti-gas products, in pill or powder such as Beano and
BeSure, can help.
2 lip-smacking legume recipes
Orange Bean Salad
3 cups firmly cooked, drained and rinsed white beans
1 cup each, diced celery and chopped red onions
2 Tbs. each, white wine vinegar and water
6 Tbs. orange juice concentrate
1/2 cup chopped fresh mint
Optional: 1/2 tsp. finely minced jalapeo pepper
Combine all. Serve chilled or at room temperature. Serves 5.
Per serving: 207 calories, 10.7g protein, 41g carbohydrates, 5g fiber,
0.7g fat (0.2g saturated), 26mg sodium.
Curried Chickpeas and Potatoes
1 Tb. canola oil
2 garlic cloves, minced
1 medium onion, chopped
6-8 green onions, cut in 1-inch pieces, including 3 inches of green
11/2 Tb. curry powder
11/2 cups tomato juice
3/4 cup vegetable or chicken broth
3 medium potatoes, cut in 1-inch chunks
1 19-ounce can chickpeas, drained and rinsed
Optional: 1/2 tsp. minced jalapeo pepper
In a medium saucepan, heat oil. Add garlic and both types of onions;
saute until vegetables are soft. Stir in curry powder and saut for 30
seconds. Add remaining ingredients, cover and simmer for about 40 minutes,
or until potatoes are tender. Serves 4.
Per serving: 273 calories, 9.3g protein, 47.5g carbohydrates, 8g fiber,
6.3g fat (0.4g saturated), 625mg sodium.
