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Wednesday, April 21, 2010

Legumes are often cooked in combination with grains, because when the aminoacids they contain are combined this way they provide complete protein. .Beans are found in two places on the USDA's Food Guide Pyramid -with high-protein foods such as meat,eggs, poultry and fish, and also with vitamin-rich vegetables. The double dose of nutrition packed into beans make them a "musthave" in your daily diet.

Beans are an extremely beneficial component in all diets because they are high in complex carbohydrates, protein and dietary fiber, low in fat, and sodium, and completely cholesterol-free.

Protein Beans are an excellent, non-fat source of protein. 1cup has 18gms of protein.

Beans are loaded with complex carbohydrates-the nutrient that provides energy to the muscles and brain. Just one cup of beans can provide 15 percent of the carbohydrates needed daily.Plus, beans have the best type of carbohydrate for maximum energy-low or moderate glycemic index carbohydrates. Beans and other carbohydrates with a low t omoderate glycemic index have the unique ability to provide energy over a longer period of time by being slowly released into your bloodstream to provide sustained energy. A benefit for diabetics.

Beans are one of the best sources of dietary fiber, containing both insoluble and soluble fiber. Insoluble fiber, generally thought of as "roughage" that moves quickly through the digestive system, is important in our diets because it helps promote a healthy digestive tract and can reduce the risk of some types of cancer.During digestion, soluble fiber forms a gel-like substance, which helps the body handle fats, cholesterol and carbohydrates. Soluble fiber plays a role in helping to lower blood cholesterol levels, one of the main risk factors for the development of cardiovascular disease. A high-fiber diet helps control diabetes and maintain healthy blood glucose levels.

Calcium: The recommended calcium intake for adults is 1,000mg per day.A half-cup of beans provides as much as eight percent of the recommended daily allowance for calcium. Calcium is necessary to maintain bones and help prevent osteoporosis, a decrease in bone density that can lead to fractures and disability.

Potassium: Beans contain an abundance of potassium, which may help reduce your risk of high blood pressure and stroke. Just one-half cup of cooked dry beans contains as much as 480mg of potassium.

Folate:an important B vitamin that provides many health benefits. Of all foods, dry beans are the best source of folate. Cooked dry beans provide, on average, 264mcg of folate.

So ... Eat some beans folks! and Enjoy!

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