Healthy Benefits of Beans and Legumes

By Terry Ravary 

Beans, peas, pulses, lentils all belong to the legume family. It is evident from many studies that the legume family facilitates in preventing heart diseases and cancer. Beans and legumes also help in stabilising the blood-sugar levels. By keeping the cholesterol level low, they also prevent obesity. The varieties of beans and legumes like black beans, dried peas, garbanzo beans, kidney beans, lentils, lima beans, navy beans, pinto beans, soybeans, tofu, etc could be consumed as dietary food.

A single cup of beans contains 12 - 17 grams of fiber. Some portion of this fiber is soluble while some of it is insoluble fiber. The usual recommended fiber intake per day is around 30 grams. Usually, 10 large potatoes or eight cups of corn is needed for 30 grams of fiber. But, beans and legumes compensate the daily requirement with just 2 cups. Beans and legumes also prevent diabetes. Its high fiber content slows the pace and quantity of sugar progressing towards the blood stream. If a diabetic patient consuming beans and legumes regularly, the possibility for depending on insulin almost reduces by 40%. By controlling the blood and sugar levels, the diabetic patient runs a low risk of heart attacks.

Certain cancers like the pancreatic cancer, colon cancer, breast cancer, prostate cancer, etc can be prevented by including the protein and fiber rich beans and legumes in the regular diet. Ligins or phytoestrogen is a compound of the legume family that exhibit properties similar to estrogen. This may help in reducing estrogen related cancers like the breast cancer. Bioflavonoids are another compound that prevents cancers of the male reproductive system because of the soluble fibers. Compounds like phytates avoid intestinal cancer.

Heart diseases can be prevented by including beans and legumes in the diet as they are mainly able to lower cholesterol level in blood. The bad cholesterol (LDL) level is specially reduced along with the blood-lipid levels. The beans and legumes are rich in fiber content can help in reducing cholesterol levels by approximately20% with just half a cup of dry beans each day.

Beans, lentils and legumes are food sources with high nutrition value and little fat. These are rich in proteins, fiber, vitamins and calcium and are easy to cook within a less time. With high protein contents and little fat, this could make a good substitute for vegetarians who don't prefer meat as a part of their diet. Compared to the western countries, the Asian countries are aware of its health benefits and have been consuming these varieties since ages. The reason is also, these are extensively grown in Asia. These foods with soluble fibers are easy to digest and hence could be consumed by anybody. Beans, lentils, peas and legumes come in a variety of shapes, sizes, colors and flavors could be taken in any form: dried, frozen, fresh and could be included in salads, soups and casseroles. If preserved under proper conditions, these could be stored up to 2 months for packaging.

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The Power of Mediteranean Diet

By Geoffrey L  

Did you know that mediteranean diet is regarded as one of the healthiest diet which has been in observed for so many years to date. The mediterranian diet is recognized by food high in;

a. Use of mono-unsaturated fats such as Olive oil as their main source of fat and cooking.
b. Low to moderate use of amounts of wine.
c. A lot of fresh fruits, vegetables, cereals, potatoes, lentils, nuts, seeds and whole grain bread.
d. Plenty of whole grains like brown rice, oatmeal, bread and pasta.
e. Much less consumption of animal products such as milk, fish, poultry and beef.

Mediterranian diet or food are generally fresh, seasonal whole foods which have not gone through processing which tend to strip off nutrients and fiber, but instead they are prepared using simple cooking methods and not usually have to do deep frying.

According to Archives of Internal Medicine, December 2008, phenolic compounds may explain mediteranean diet benefits where blood vessels appear healthier after individuals consume olive oil high in phenolic compounds.

Phenolic compounds in Olive oil which have antioxidant, anti- inflammatory and anti-clotting properties may explain cardiovascular health benefits linked with mediterranian diet as per the new study.

Also another study as per American Journal of Clinical nutrition, December 2010 noted researchers in Israel found diet rich in antioxidants and omega 3 fatty acids, like Mediterranean diet offered protection against skin cancer. They found that melanoma rates in Mediterranian region were very low.

So why do Mediterranean diet emphasize use of olive oil?

Well, Olive oil which is unsaturated fats is considered the King of oils, and this is not only due to its incredible taste, but because of its nutritive and medicinal qualities. It regulates cholesterol in the blood.

It is used to protect against constipation and also with problems with gallbladder. Olives are rich in fats i.e. 36% and also have proteins which is 3%. Olive oil is rich in vitamins such as A, B1, B2, C, D, E and K and Iron.

I believe you have most likely heard of virgin and extra virgin olive oil and noticed them in your local store. Olive oil is pressed from harvested ripe olives and oil from the first pressing is classified as virgin. And extra virgin oil is oil from the first pressing that is usually low in acid less 1%.

What are the benefits of mediteranean diet

Overall the advantages of mediterranian diet is focused or geared towards health, and also to preserve a healthy weight.

Transforming your diet into mediteranean diet means positioning yourself in the right route to a healthy way of life like avoiding lifestyle diseases, keeping a healthy weight, looking younger and more energetic and many more other health benefits.

Keep in mind mediteranean diet is rich in;

1. Mono-unsaturated fats such as olive oil which is known to regulate cholesterol in the blood and other benefits such as cancer prevention.

2. Carotenoids which is found in colored fruits and vegetables known in its role in cancer prevention, defense from heart disease and antioxidants which safeguards arteries lining and fats in the blood from free radicals.

3. Phytochemicals which are basically substances produced in plants to protect them from viruses, fungi and bacteria.

How do I get started with Mediterranean diet? Where there is a will, there is a way. Getting started into this diet is simple and it involves;

1. Start using mono-unsaturated healthy fats such as olive oil for cooking instead of saturated fats found in animal products.

2. Choose whole grains e.g. rice, pasta, bread and legumes such as beans, peas, and lentils. I favor dried instead of canned since preservatives are used to prolong shelf life.

3. Choose a range of fresh colored fresh fruits and vegetables.

4. Incorporate potatoes, sweet potatoes in your diet and above all choose water instead of cola drinks which are full of empty calories.

All these tips needs a little adjustment and soon, its going to be a formed habit of leading a healthy lifestyle.

If you would like further information then visit our website Best weight loss plan [http://www.best-weight-loss-program-center.com/index.html]. We have information on weight loss, diet plan that will help you to lead a healthy lifestyle.

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