By Tammy Stokes, Founder Cafe West Express
10 GOOD REASONS TO EAT THEM AND ONE GOOD REASON THEY MIGHT NOT BE FOR YOU
The world’s healthiest cultures and longest living people eat beans and legumes. The Mediterranean diet, which many experts agree is one of the healthiest, includes regular consumption of garbanzo, lentils and white beans. Beans deliver a slow, steady energy and they are one of the best sources of fiber on the planet. High fiber diets are associated with lower risks of cancer, diabetes, obesity and heart disease. Given that the average American only eats 11 grams of fiber per day, it would be wise to start spilling the beans onto your plate.
10 GOOD REASONS TO SPILL THE BEANS
Beans are loaded with fiber.
Beans contain protective phytochemicals, antioxidants and vitamins.
Beans lower blood cholesterol levels.
Beans are a great source of protein and when combined with whole grains provide a complete source of bioavailable protein.
They are a great source of energy.
They are loaded with cancer protective antioxidants.
Beans are low in fat and rich in folate, zinc, magnesium, copper, iron, phosphorous and other vitamins and minerals.
Beans are a blood sugar regulator.
Beans help control the appetite and overeating.
Green peas are packed with vitamin A and K.
ONE GOOD REASON TO KEEP THE LID ON IT
As with many foods, people’s bodies respond differently. Lectins cause trouble for some. Lectins are substances contained in legumes and grains that originated to fight off insects protecting the plant from invaders. Lectins can bind with tissues in our bodies and create gut inflammatory issues. Some experts believe that they increase intestinal permeability allowing partially digested food proteins and particles of gut bacteria to spill into the bloodstream.
PREPARE YOUR BEANS CORRECTLY TO COUNTERACT GUT IRRITATION
Soaking beans in water for 8-12 hours deactivates most of the phytates. Phytates can interfere with mineral absorption. Throughly cooking your beans dramatically decreases the lectin content and breaks down some of the starch. It is also recommended to use a pressure cooker if you have one.
The pros strongly outweigh the cons, unless of course, they just don’t agree with you. So you decide whether to spill them or put a lid on it.