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Beans Beans The Magical Superfood!
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Beans Beans Beans
Of course, we all know the schoolyard “Beans beans the magical fruit, the more you eat the more you toot. The more you toot, the better you feel. So, eat beans for every meal.”
“Cool Beans” is another fun phrase that I picked up in the schoolyard! What about you?
All of that silliness to say this…if you would have asked my school-aged self to predict my future, I would have NEVER guessed that I would be the Queen of Beans!
In this article, we will be diving into 5 ways that beans can improve your health…and I will share my “Guide for Legumes” with you.
#1 Low On Glycemic Index
Just in case you aren’t familiar with what a glycemic index is, it’s the measuring of how quickly blood sugar levels rise after eating particular foods.
Our society has been so programmed or conditioned to think that ALL carbs are bad.
We will discuss more on why we need the carbs that are in beans, but just know that we DO!
Beans are a fiber-rich carb that does NOT run up your blood sugar level.
In fact, in this study conducted, there were 3 groups of healthy females. The control group ate just white rice. Next, the second group ate black beans & rice. Finally, the third group consumed garbanzo beans (chickpeas) & rice.
The study was trying to prove that a high glycemic index food like rice could be minimized by adding a serving to beans to the mix.
Here are their findings:
In the present study, whole black bean and chickpea consumption in combination with white rice, a high glycemic index food, significantly reduced glycemic response in comparison to a white rice control among healthy adult women
Please know that I am not advocating to eat white rice, pasta, or bread at all. However, you can plainly see that beans are not only a low glycemic index food group, but they can also help to lower the glycemic index of higher glycemic index foods.
#2 Fiber Is Necessary
A huge reason that the western world is so unhealthy is due to the lack of fiber in their diets.
Prescription medication rates are through the roof and there are a lot of constipating prescribed medications. So, having a low-fiber diet and taking prescribed (and some over-the-counter meds) are not just constipating you.
You become toxically overloaded because the meds continue to sit in your intestines and all the while, you will continue to consume more medication.
When we aren’t pooping at least 2-3 times per day, that means that foods & medications are staying in the gut.
If you aren’t aware…approximately 70% of your immune system is in your gut. That means, if you want a strong immune system, you need to take care of your gut health.
While food sits in your intestines, it can cause intestinal permeability aka leaky gut. This is where there are tears in your intestinal tract and undigested foods, waste (fecal), toxins, & bacteria are “leaked” out into the bloodstream and this causes systemic inflammation.
Having a diet rich in animal fat and protein is also very constipating. There is NO fiber in meat or dairy.
Think about low-carb diets that are high in animal meat and protein…what do these low fiber diets do to your intestinal tract?
What happens when you’re on prescribed meds or OTC meds, on a low-carb/low-fiber diet?
DIS-EASE! Chronic disease.
#3 Lean Protein
When you prepare beans without saturated or trans fats found in cooking oils, butter, lard, or vegetable margarine they are a lean plant-based protein.
Side note: not all cooking oils are created equal, however, they all have a LOT of “empty” calories.
We require protein to help build & restore tissues, build muscle, to create enzymes, aid in hormone function, and more.
While I don’t feel that protein is as essential as the low-carb or high-protein crowds do…it is important to have protein in your daily diet.
Bean Protein Counts Per Cup:
- Lentils = 17.9g
- Split Peas = 16.3g
- Pinto = 15.4g
- Kidney = 15.3g
- Black = 15.3g
- Lima = 14.7g
As you can see, beans contain a great amount of protein and therefore are a great way to meet your daily dietary protein requirements.
#4 Beans Are Nutritious
As if you can’t tell, I am a HUGE fan of beans! LOL
They are a nutritious food that contains:
- B vitamins (thaimin-B1, riboflavin B2, & B6)
#5 Great Food For Diabetics
We have already discussed how beans are low in the glycemic index…which plays a large role in managing diabetes.
There was also mention of the importance of fiber in your diet. Beans contain soluble fiber which feeds your healthy gut flora. This can help to reduce insulin resistance.
As you know, folks with diabetes are at a greater risk for heart disease, and beans are a great way to reduce your risks due to the fiber feeding your healthy gut flora, keeping your intestines flowing properly, and because they help to provide a low-fat & low-glycemic-index plant-based protein for you.
How To Eat Beans
If you haven’t been a fan of beans for whatever reason, and you haven’t really eaten a lot of beans in your day, you will want to EASE into eating beans.
This is in large part due to beans can cause newbies to have gas and sometimes bloating.
So, I’m advising newbie bean eaters to start off small and then progress in increments that make sense to you.
I am including my free downloadable Guide to Legumes. In this guide, I will share with you how to cook beans properly so that you can reduce your issues with gas & bloating drastically.
So, please grab your free copy today!