NutritionFacts.org

beans

Beans are a phytonutrient rich food and an excellent addition to a varied, economical, healthy diet. The 2010 Dietary Guidelines Advisory Committee recommended a shift towards a plant based diet (see here, here, here), and beans are a great source of plant protein (see also here, here). Eating just half a cup of beans a day for two months can result in a 20 point drop in serum cholesterol. Beans also help reduce blood pressure, reduce inflammation, and lower body weight. Bean consumption may also be protective against cancer (see here). Black beans appear to be slightly healthier than pinto beans and lentils (red lentils are the healthiest) come in second after black beans in terms of antioxidant content (see also here, here).

Tempeh is a whole soy food and perhaps the healthiest form of soy you can eat. Tofu, as long as it isn’t made with formaldehyde like it is in Malaysia, is also health-promoting. Soy consumption has been found to reduce abdominal fat. Protein from vegetables has been associated with improved fertility in women. Beans are also a great source of zinc, which is recommended for men on all diets. And obtaining folate from beans and legumes rather than taking folic acid supplements is probably healthier (though folic acid supplements are still recommended in early pregnancy).

Coffee (made from beans! Well seeds, technically…), appears to be protective against diabetes, liver cancer, and brain cancer.

The plastic linings in bean cans can contain BPA, though there are brands that don’t use it.

See also the related blog posts: Do Eden Beans Have Too Much Iodine? Beans and Gas: Clearing the air

Topic summary contributed by Denise.
To help out on the site, email volunteer@nutritionfacts.org

Watch videos about beans

  • Diabetics Should Take Their Pulses
    Diabetics Should Take Their Pulses
    There is a reason that professional diabetes associations recommend bean, chickpea, split pea, and lentil consumption as a means of optimizing diabetes control.
  • Preventing Prediabetes By Eating More
    Preventing Prediabetes By Eating More
    A head-to-head test of adding beans versus portion control for metabolic syndrome.
  • Which Nut Fights Cancer Better?
    Which Nut Fights Cancer Better?
    Within hours the blood of those fed walnuts is able to suppress the growth of breast cancer cells in a petri dish. Which nut might work best, though--almonds, Brazil nuts, cashews, hazelnuts,...
  • Alzheimer’s Disease: Grain Brain or Meathead?
    Alzheimer’s Disease: Grain Brain or Meathead?
    Grain consumption appears strongly protective against Alzheimer’s disease, whereas animal fat intake has been linked to dementia risk.
  • Cadmium and Cancer: Plant vs. Animal Foods
    Cadmium and Cancer: Plant vs. Animal Foods
    Though the most concentrated sources of the toxic metal cadmium are cigarette smoke, seafood, and organ meats, does greater consumption from whole grains and vegetables present a concern?
  • Do Vegetarians Get Enough Protein?
    Do Vegetarians Get Enough Protein?
    Nutritional quality indices show plant-based diets are the healthiest, but do vegetarians and vegans reach the recommended daily intake of protein?
  • Magic Bullets vs. Promiscuous Plants
    Magic Bullets vs. Promiscuous Plants
    The pharmaceutical industry is starting to shift away from designing single target drugs to trying to affect multiple pathways simultaneously, much like compounds made by plants such as aspirin and...
  • Cancer Risk From French Fries
    Cancer Risk From French Fries
    The association between cancer and the consumption of deep-fried foods may be due to carcinogens formed at high temperatures in animal foods (heterocyclic amines and polycyclic hydrocarbons) and...
Page 1 of 1112345...10...Last »