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Are Beans Healthy?
Are Beans Healthy?
25 Dec 2020
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Beans are an integral part of Whole Food Plant-Based guidelines. This article by Dr Greger explains,

Beans are an essential part of any healthful diet. The [US] federal government recommends about half a cup a day of beans, counting them as both a protein and a vegetable since they have the best of both worlds. Beans are excellent sources of fiber, folate, plant protein, plant iron, vitamin B1, and minerals such as magnesium, phosphorus, potassium, and copper, all while being naturally low in sodium.

Are American food plates bean deficient? Unfortunately, yes.

Yet Americans don't know beans! 96% of Americans don't even meet the measly minimum recommended intake of beans, chickpeas, split peas or lentils. The same percentage of Americans don't eat their greens every day. Two of the healthiest foods on the planet are greens and beans, but hardly anyone even consumes the minimum recommended amount.

How many beans should we eat daily? In this article, Dr Greger says,

My general take on beans is simple: the more beans, the better — however you get them.

Dr Greger's Daily Dozen

[Pic source: Dr Vegan's FB post]

Beans are an integral component of Dr Greger's Daily Dozen.

Dr Fuhrmans' G-BOMBS

Beans are an important part of Dr Fuhrmans' guidelines. The acronym G-BOMBS stands for (G)reens, (B)eans, (O)nions, (M)ushrooms, (B)erries and (S)eeds.

Health Benefits of Beans

Beans & Longevity: The more beans we eat, the longer we live! How come? Beans have 'nutrition superpowers' outlined in this article:

Let's explore these superpowers:

Beans & Diabetes: What is so magical about beans that American Diabetes Association lists them as the top superfood for diabetes? Beans have the ability to control blood sugar levels several hours, even a day, after consumption!

Beans & Heart Disease: American Heart Association encourages bean consumption. Why? In one of his videos, Dr Greger explains that eating just half a cup of beans for two months led to a drop of 20 points in cholesterol levels!

Beans & Gut Health: Beans are rich in fiber. A fiber-rich diet is known to promote the bacterial colonies that feed on fiber, thereby protecting them from gut dysbiosis.

Beans & Cancer: Fiber, phytates and other micronutrients in beans reduce cancer risk. Soybeans are known to reduce risks for cancers like breast cancer and prostate cancer.

Beans & Bones: Phytates in beans bolster bone health.

Beans & Prostate Health: "All men should consider eating a prostate-healthy diet that includes legumes (beans, peas, lentils, soy); certain vegetables (like garlic and onions); and certain seeds (flax seeds); and avoids refined grains, eggs, and poultry." — Dr Greger.

Beans & Resting Heart Rate: Beans can lower our heart rate! Lower heart rates are associated with longevity.

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