< previous page | page_62 | next page >
Page 62
| F.Y.I. |
| Spices such as ginger and dill may help reduce the gassy effect of beans. |
| Beans/Legumes |
| Lower cholesterol |
| Maintain stable blood sugar levels |
| May help prevent cancer |
| May help prevent heart disease |
| Vegetarians have long relied on legumesdried beans and peasas a nutritious source of nonanimal protein. Meat eater or not, you'd be wise to do the same; lentils, chickpeas, and other beans have everything to offer the health-conscious eater. |
| Fibrous Wonders |
| Legumes could double as cholesterol-lowering pills; they're high in soluble fiber, which helps trap cholesterol and remove it from the body, in turn reducing your risk of heart disease. In a recent study, men who were given a diet containing 4 ounces of pinto and navy beans daily reduced their total cholesterol by an average of 19 percent, and their LDL cholesterol by 24 percent. |
| Foods with high fiber content also help keep blood sugar levels stable, which helps control diabetes. Soluble fiber helps lead insulin into individual cells and out of the bloodstream, where it can cause problems. Eating just one-half cup of beans a day has been shown to significantly improve blood sugar control. |
| All that fiber, along with plentiful complex carbohydrates, also make legumes a great choice for anyone who wants steady, slow-burning energy. (The best fiber choices include: black-eyed peas, kidney beans, chickpeas, lima beans, and black beans.) And beans give you a full feeling that |
< previous page | page_62 | next page >