YOU Docs: If you're full of beans, that's a good thing

Syndicated columns By Syndicated columns The Oregonian
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on January 12, 2010 at 1:12 AM
black-beans.JPGView full sizeBlack beans are good for your blood pressure, heart and gastrointestinal tract.
Whoever suggested that a "hill of beans" means that something is inconsequential wasn't looking carefully at those beans. These legumes are nutritional gold mines. Here's a short list of what beans offer:

Protein: People who get their protein from plants tend to have healthier blood pressure numbers than people who choose animal protein. That's a huge benefit to your body; lowering your blood pressure is key to making your RealAge younger. And beans are terrific protein providers: A cup of edamame has 17 grams protein; a cup of kidney beans has 16 grams. That's more than what's in a 3-ounce serving of turkey (12 grams).

Flavonoids: These plant nutrients can do great things for your heart. In one study, people who ate a half-cup of naturally flavonoid-packed pinto beans every day for 12 weeks lowered their total and LDL cholesterol. Red beans may hold even more of these beneficial compounds.

Fiber: A half-cup of black beans contains 7 grams of fiber, and that gets you well on your way to the 25 grams women should get in a day; 35 grams for men. Not only is that good for your gastrointestinal tract, but the fiber also keeps you feeling full enough to K.O. cravings and prevent a raging appetite. Bean eaters, in fact, tend to weigh as much as 6.6 pounds less than other folks.

Flavor: Beans are versatile and make a smart -- and budget-friendly -- substitute for red meat in soups and stews. 
