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| Monday, August 31, 2009 |
| Beans, beans the magical fruit! |
“Beans, beans the magical fruit, the more you eat the more you…!” We all know how that one ends. What it really should say is “beans, beans the magical fruit, the more you eat the more you decrease your risk of developing heart disease”, but that doesn’t sound as catchy.
Beans and other legumes (peas and lentils) are high in protein, virtually fat free and contain more fiber than many whole grains. They contain no saturated fat or cholesterol and provide important nutrients such as calcium, iron, folic acid and potassium. They can be used in a variety of dishes and make a great substitute for meat.
Just in case you’re not convinced yet that beans and other lentils are one of the most nutritious and heart healthyr foods available, I’ve included a summary of research findings below:
- Researchers at Tulane University found that people who ate legumes four or more times per week had a 22% lower risk of developing coronary heart disease than people who ate legumes less than once per week. Study abstract.
- Researchers at Harvard reported that men who followed a "prudent" diet, which included beans and other legumes in addition to whole grains, fish and poultry, had a 30% lower risk of developing heart disease compared to those who ate a typical "Western" diet consisting of red meat, refined grains, sweets, French fries and high fat desserts. Study abstract.
- A similar study out of Harvard also reported that women who adhered to the "prudent" diet described above, which included increased dry bean consumption, had a 50% lower risk of developing heart disease compared to those following a "Western" diet. Study abstract.
- According to the Framingham (Massachusetts) Heart Study, high levels of homocysteine in the blood and inadequate amounts of folate in the diet can triple the risk of heart attack and stroke. Beans are considered one of the best vegetable sources of folate, an important B vitamin that protects against heart disease by helping to lower homocysteine levels in the blood.
Here’s a super easy bean recipe you can try tonight.
Tuscan Style Beans
2 – 15 oz cans Cannellini or Navy beans
2 Tbsp Extra virgin olive oil
1 Tbsp Fresh rosemary, chopped
1 Tbsp Fresh oregano, chopped
1-2 cloves Garlic, minced
Salt and pepper to taste
Drain beans and heat on stovetop over low heat. Add olive oil, garlic, herbs, salt and pepper. Mix well. Taste and adjust seasonings. Feel free to add your favorite veggies like fresh chopped tomatoes or steamed green beans.
Enjoy!
- Lauren
To read more about beans and other legumes click here.
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Sensei Talks: Healthy Diet, Healthy Heart
Sensei Talks: Be Heart Smart
Labels: Healthy Cooking, healthy eating, Healthy Recipes, Lauren
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posted by My Sensei @ Monday, August 31, 2009   |
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