Beans and Legumes
Beans and legumes are an excellent source of soluble fiber and high in vegetable protein.
TO MAKE A COMPLETE PROTEIN COMBINE BEANS WITH:
- Brown rice
- Seeds
- Corn
- Wheat
- Nuts
All soybean products, such as tofu and soymilk are complete proteins.
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LEGUMES OFFER THE FOLLOWING BENEFITS:
- Lowers total cholesterol and LDL cholesterol
- Helps stabilize blood sugars
- Inexpensive alternative to red meat
- Low fat
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| DID YOU KNOW? 1 cup of beans provides the same cholesterol lowering effect as a 1/2 cup of oat bran.
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| CONCERNED ABOUT GAS? Don't cook in the same water used for soaking.
Consider using a Beano when you eat beans.
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Research
Beans, as a Source of Dietary Fiber, Increase Cholecystokinin and Apolipoprotein B48 Response to Test Meals in Men. Journal of Nutrition, 2001
Dietary Fiber and Lifestyle Influence Serum Lipids in Free Living Adult Men. Journal of American College of Nutrition, 2001
Bean Recipes
Black Bean Hummus
Black Bean Soup
Easy Bean Soup
White Chili Chicken
Black Eye Pea Gumbo
Greek Bean Salad
Spicy Hummus
Related Links
This page was last updated on 9/15/06.
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