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The Mighty Nutritional Value of Beans

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Beans are an excellent way to add to a healthy diet. Although they are small in seize, they are packed with a variety of nutrients which are vital for good health.
Firstly, they are full of fiber. “They are one of the better sources of fiber there is,” according to Joe Hughes, PhD, assistant professor in the nutrition and food sciences program at California State University in San Bernardino, who has beans at the center of his research.

What’s so good about this is that they have a high content of soluble and insoluble fiber, which causes different effect in the body. Besides beans, oats are also one of the few other foods which are high in both types of fiber. But you can use beans in many more other type of dishes than oats.

Besides fiber, beans are also rich in minerals, protein, and surprisingly: antioxidants.

Although beans are not the only food that help lower cholesterol levels, they certainly are one of the best. The soluble fiber is the same gummy stuff found in apples, barley and oat bran.
In the digestive tract, soluble fiber traps cholesterol-containing bile and remove it from the body before it gets absorbed.

“Eating a cup of cooked beans a day can lower total cholesterol by 10% in 6 weeks, “ says Patti Bazel Geil, MS, RD, a diabetes educator and nutrition author in Lexington, Kentucky, who has written about the benefits of beans. While 10% doesn’t seem like much, keep in mind that every 1% reduction in total cholesterol means a 2% less risk for heart attack.

Beans can lower cholesterol in just about anyone, but the higher your cholesterol content, the better they work. In a study at the University of Kentucky, 20 men with high cholesterol ( over 260 milligrams per deciliter of blood ) were given about 3/4 cup of pinto and navy beans per day. The men’s total cholesterol dropped an average of 19% in three weeks, possibly lower their risk of heart attack by almost 40%. Even more remarkable, the dangerous low-density lipoprotein (LDL) cholesterol – that’s what cause the blocking of arteries, plunged by 24%.

Apparently all beans can help to lower cholesterol levels, even canned baked beans.
In another study at the University of Kentucky, 24 men with high cholesterol ate 1 cup of canned beans in tomato sauce every day for 3 weeks. Their total cholesterol dropped by 10.4 %, and their triglycerides ( another blood fat that contributes to heart disease)dropped 10.8 %.)

In further research into the cholesterol-lowering effects of beans and other legumes, authors of a report in the British Journal of Nutrition compiled the findings of 11 studies that looked at the relationship between cholesterol and different types of legumes, such as pinto beans, chickpeas, white beans, and mixed beans ( except soybeans).
They found that the beans in these studies lowered total cholesterol by 7.2%, LDL (bad)
cholesterol by 6.2%, and triglycerides by 16.6%. The soluble fiber in these foods appeared to be the most important factor responsible for their cholesterol lowering effect.

Steady Blood Sugar
Keeping steady blood sugar levels is vital to keep diabetes under control.
“Many people don’t realize how good beans are for people with diabetes,” says Geil.
In fact, eating about 1/2 to 3/4 cup of beans a day has proved to significantly improve
blood sugar control. And beans provide yet another benefit for people with diabetes,
she says.”People with diabetes have a four to six times greater change to develop heart
disease,” she says.”Eating more beans will keep their cholesterol low, thereby reducing
their risk.”

Beans are also rich in complex carbohydrates. Not like sugarly foods, which dump sugar
(glucose) into the bloodstream all at once, complex carbohydrates are digested more slowly. This means that the glucose enters your bloodstream a little at a time, and helping to keep blood sugar levels steady, says Geil.

The effect that food has on blood sugar is commonly measured on a scale called the
Glycemic Index. The lower the GI, the better. Beans have a low GI, which is very good,
because of their soluble fiber, says Dr. Hughes. This should be good news for the 21 million Americans with diabetes, and the 54 million with “prediabetes,” a condition that
causes a rise in blood sugar and usually occurs in people before they develop diabetes.

Unfortunately, Americans only eat 17 grams of fiber daily, on average – and people with
diabetes only eat 16 grams – according to a survey from the federal government.
The American Dietetic Association recommends 25 grams daily.

Something nice about beans is that you can buy them in many varieties – and you can
prepare them in different ways – which makes it easy to eat beans even more than once
a day in relatively large quantities to benefit from their fiber content, says Dr. Hughes.

Cancer-Licking Legumes
As we all know, fruits and vegetables are the foods rich in antioxidants.
To prove this fact, the USDA researchers compiled the antioxidant capacity of hundreds
of foods in the American diet and many of these foods stood out.
The Granny Smith apple, for example, scored a 5,381 on the measurement of total
antioxidant capacity per serving. The artichoke scored 7,904 and the low bush blueberry
got a hopping 13,427. But several beans more than held their own, too.
The pinto bean scored 11,864 and the red kidney bean scored 13,259!

Beans are rich sources of phytochemicals, which are plant components that have
antioxidant and other disease fighting properties, says Dr. Hughes.
Beans may contain hundreds of types of antioxidant chemicals.
If you can remember what I have written in my previous articles, that antioxidants
help to protect you from cancer by limiting damaging attacks on your cells from
free radicals. Also, unlike some antioxidant rich plant foods like blueberries,
you can put lots of different beans on your plate, meal after meal, without getting
bored or overwhelmed by the flavor.

Some other compounds in beans – like lignans, isoflavones, saponins, phytic acid,
and protease inhibiters – have proved to inhibit cancer cell growth.
These compounds appear to keep normal cells from turning cancerous and prevent
cancer cells from growing.

The Healthy Alternative to Meat
Beans used to be called the ” poor man’s meat”. But a more accurate name would be
the healthy man’s meat. Like red meat, beans are loaded with protein. But unlike
meat, they’re low in fat, particularly dangerous, artery-glogging saturated fat.
For example, a cup of black beans contains less than 1 gram of fat and less than 1%
of that comes from saturated fat. Three ounces of lean, broiled ground beef on the
other hand, has 15 grams of fat, of which 22% is of the saturated kind.

Beans are also a great source of vitamins and minerals. A half cup of black beans
contains 128 micro grams, or 32% of the Daily Value for folate, a B vitamin that may
lower risk of heart disease and fight birth defects. That same cup has 2 milligrams
of iron, 11% of the Daily Value, and 305 milligrams of potassium, or 9 % of the DV.
Potassium is a mineral that has been shown to help control blood presure.

The darker the beans, the more antioxidants they contain. Black beans also contain
more fiber, about 6 grams.
If you don’t have the time to cook you can buy canned beans as they contained their
nutrients. Only they may have a higher sodium content.

If you have a problem with uncomfortable and embarrassing gas, start eating beans
once a week and the next month twice a week, for example.
It may also help to add ground ginger to the beans.

A Heart Healthy Diet Prevent Stroke

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The fact that stroke can strike suddenly without warning is most frighting.
There is often no sign or anything, just a fraction of a second sense that something went wrong.
Although the stroke itself comes out of the blue, the problems that causes it usually develop
over years. When the blood, that contains oxygen and nutrients, can’t reach parts of the brain,
stroke occurs, or when an artery ruptures and blood is lost.

The risk of a stroke will be present by high blood pressure, high cholesterol, diabetes,
and a dangerous prediabetic condition called metabolic syndrome – and all these factors
can be reduced by choosing the right food and a healthy lifestyle.
“Your diet plays a critical role in preventing stroke”, says Thomas Pearson, M.D. PhD,
professor of epidemiology and chairman of the department of community and preventive
medicine at the University of Rochester in New York.

A study involving more than 87,000 nurses at the Harvard School of Public Health showed that women
who ate the most fruits and vegetables had a 40% less change of having a stroke than those who ate the least.
Another study conducted at the University of California, San Diego, discovered that people who ate a single
serving of potassium-rich fruits and vegetables a day where also able to cut there risk of stroke by 40%.

The following six strategies offer powerful protection:
Calm high blood pressure with dairy and potassium. High blood pressure (135/85 or higher)
doubles your risk for a stroke. Here is why. Pressured by high-speed blood flow, arteries
in the brain thicken and can eventually squeeze shut. Small arteries may rupture under pressure.
The risk for developing clot-producing plaque on the artery walls due to high blood pressure.
More than 300,000 strokes annually could be prevented if everyone in the US brought it
under control. Your diet should include low-fat dairy products and plenty of potassium-rich
foods. Not only does potassium fight high blood pressure, it also appears to make blood
less likely to clot, which can reduce the risk of stroke even more.
Potassium rich foods are fat-free milk, low-fat yogurt, vegetable juice cocktail, baby limas,
kidney beans, lentils, baked potatoes, prune juice and died peaches.

Reverse metabolic syndrome with smart meal combo’s.
Metabolic syndrome is a combination of prediabetic conditions including insulin resistance
which occur when your cells stop responding quickly to insulin’s command to absorb blood
sugar – plus slightly high blood pressure, blood sugar, and triglycerides, plus low levels of
good high-density lipoprotein (HDL) cholesterol. Nearly everyone with this condition is
overweight. There are at least 40 million Americans at risk for metabolic syndrome.
People with metabolic syndrome doubles their risk of stroke.

You can prevent this condition by eating high-fiber, low-sugar foods, lean protein, good fats
such as nuts, oily cold-water fish, and flaxseed. Fruits, vegetables and grain products low
on the Glycemic Index, also keeps blood sugar and insulin levels lower.
This will cut cravings and help you lose weight and can almost instantly make your body cells
more sensitive to insulin’s signals. Avoid foods like doughnuts, sugary soft drinks, and white
bread, which send sugar levels soaring, fast.
You can also slow the rise in blood sugar after a meal by combining a high-fiber or high-
protein food with a refined carbohydrate – for example, with some navy beans with instant rice,

Lose weight
Not only what you eat but also how much you eat can play a role in controlling stroke.
Overweight can raise a woman’s stroke risk by 75%. Obesity raises it by 100%.
When researchers at Harvard University compared body weight and stroke risk in 116,759
nurses, they found that overweight women were two to four times more likely to have high
blood pressure, diabetes, and high cholesterol.
Being overweight is perhaps the leading cause of high blood pressure, which rapidly increases
stroke risk. As a matter of fact, people with high blood pressure are five times more likely
to have a stroke than those who’s blood pressure are normal.
Also, being overweight increase your risk of developing diabetes and the risk of stroke.

Treat diabetes with slow carbs
Having diabetes in women seems to be a bigger threat for a stroke than for men, because
of raising blood pressure and brain-threatening blood clots, and makes her risk for stroke
two to four times higher than normal.

The best food strategy for keeping diabetes under control is choosing “good”, “slow”
complex carbohydrates like fruits, vegetables and whole grains.
These keep blood sugar levels lower and steadier and also help control levels of insulin
in your body. Experts theorize that surges of insulin after a meal heavy loaded with
refined carbs advance biochemical changes in the body that promote high blood pressure
and blood clot formation – which are two big stroke risks.

Rebalance your cholesterol profile with good fats
High levels of bad low-density lipoprotein (LDL) cholesterol and low levels of good (HDL)
cholesterol increase the risk of stroke. When the level of good cholesterol is low, your body
is unable to haul away the bad cholesterol , giving it free entry inside the lining of your
artery walls and start the process that leads to clogged arteries.
To get lower LDL and higher HDL levels you should eat less saturated fats and more good
fats. Choose olive oil or canola oil for cooking to maintain healthy HDL levels.
By adding plenty of exercise you give them a boost.

Also, skip full-fat milk, cheese, sour cream, and ice cream….and turn down that fat-marbled
prime rib. What you don’t eat can be just as important as what you do eat.
Research has shown that people who get the most fat in their diet – especially the saturated
fat in meats and other animal foods – have a bigger change of having a stroke than those who
eat healthier foods. This is because a diet that is high in saturated fat raises cholesterol levels.
Cholesterol which is known for clogging arteries in the heart, can also block blood vessels
in and leading to the brain.

“Reducing saturated fat intake is the most powerful dietary maneuver you can make”‘
according to John Crouse, MD, professor of medicine and public health sciences and
associate director of the Wake Forest University School of Medicine General Clinical
Research Center.

Limiting meat servings to 3 to 4 ounces a day, using little or no butter, switching to low-fat
dairy foods, and avoiding high-fat snacks is all what’s necessary for most people to keep
healthy cholesterol levels.

Choose lots of produce as well.
When researchers from the well-known Framingham Heart Study Group scrutinized the diets
of 830 men, they found that for every three servings of fruits and vegetables people ate
every day, their risk of stroke declined 22%.

There are several reasons that fruits and vegetables are so beneficial for preventing stroke.
Most of all, they are high in fiber, which has been shown to lower bad cholesterol.
These foods also contain powerful antioxidants, according to epidemiologist Michael Hertog,
PhD, of the National Institute of Public Health and Environmental protection in the Netherlands.
They help prevent the harmful LDL cholesterol from sticking to your artery walls and blocking
blood flow to the brain. Foods that contain a large quantity of antioxidants are: garlic,onions,
kale, carrots, Brussels sprouts, broccoli, blueberries, plums, cherries, oranges and red grapes.

You don’t need a lot of antioxidant-rich food to get the benefits. In the Nurses’ Health Study,
for example, Harvard researchers discovered that women who get as little as 15 milligrams
of beta-carotene daily, which is the amount in a large carrot, reduced their risk of stroke.

Except fruits and vegetables, tea (both green and black tea) is also an excellent source of
flavonoids. When Dr. Hertog studied more than 550 men aged 50 to 69, he found that those
who got most of their flavonoids from tea were able to reduce their risk of stroke by 73%,
compared with those who got the least of these healthful compounds.
He found that those men who drink at least 5 cups of tea daily can reduce their stroke risk
by more than two-thirds, compared with those drink who less than 3 cups a day.

Dropping just a few pounds can cut stroke risk. You don’t have to be model-thin to stay
healthy, says Thomas A Pearson, MD. PhD, of the University of Rochester.
Losing 10 to 20 pounds is often sufficient to lower blood pressure and with it, the risk
of having a stroke.

Vitamin C Essential for Good Health

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The benefits of Vitamin C go beyond the generally known relieve of colds and flu.
It also helps the body to make collagen, a tough, fibrous protein that helps to build
connective tissue, skin, bones, and teeth, and it also plays a role in wound healing.

There is also some evidence that foods high in vitamin C and other antioxidants can
reduce the inflammation from asthma and return the airways to normal.
I refer to Nutrition Facts.org and my page: nutrition

Osteoarthritis
Doctors believed for many years that osteoarthritis was a “natural” result of wear an tear
on the joints. Researchers at the Boston University School of Medicine studied the eating
habits of people with osteoarthritis of the knee. They found that those getting the most
vitamin C – more than 200 milligrams per day – were three times less likely to have the
disease get worse than those who got the least.

Cancer
Vitamin C also has been shown to help prevent cancer-causing compounds from forming
in the digestive tract. Gladys Block PhD, professor of epidemiology and public health
nutrition at the University of California, Berkeley, analyzed dozens of studies that looked
at the relationship between vitamin C and cancer. From the 44 studies she examined, 33
showed that people who consumed the most of this vitamin  had the lowest risk of cancer.

Diabetes
If you have diabetes, fruits and vegetables rich in vitamin C and E may be your ticket to healthier eyes, nerves, and blood vessels.These vitamins are known as antioxidants.
They help protect your body’s cells against free radicals, naturally occur  cell-damaging
molecules that may pose particular risks to people with diabetes.

Rheumatism
People who are suffering from rheumatism also need Vitamin C
This vitamin strengthens the connective tissue which hold the cells together.
Connective tissue forms the sinews, ligaments, and cartilage of the body.
When this vitamin is lacking, the connective tissue loses its tone and loses its defense
against harmful bacteria and viruses.
Strong connective tissue protect the cells against infection.

Capillaries
Vitamin C also strengthens the blood vessel walls and it is the capillaries
that are affected most by a vitamin C deficiency.
When this happens, the capillaries break down and blood leaks from them
into the tissues. These tiny haemorrhages occur also in the joints, and
causes rheumatic pain. (When capillaries break near the surface of the skin,
the escaping blood discolors the skin and results in a bruise.
The capillaries exist in such an abundance in the human body, that if the
capillaries of one man were stretched out in a single line, they would reach
two and a half times around the earth!

With every type of disease the capillaries will be harmed and conversely,
by strengthening them, every diseased state will be helped.
The capillaries supply food, oxygen, and hormones to every cell in the body.
They also remove waste products from metabolism and disease.
When the capillaries are strong, the risk of infection is greatly reduced and
infections are quickly thrown off.

Male Infertility
If men don’t get enough vitamin C,  sperm lose some of their forward momentum.
They get sticky and start clumping together, a  problem doctors call agglutination.
Once men start getting more vitamin C, however, sperm increase in number   and
quickly pick up speed.

Smokers
Getting more vitamin C is particularly important for men who smoke.
Studies have shown that smokers who get extra vitamin C in their diets  will have
healthier, more active sperm than those who don’t.

Vitamin C is also essential for healthy bone formation and people suffering
from hay fever may also benefit.

Sources of Vitamin C are broccoli  , a half cup contains 58 milligrams,
a half cup cantaloupe contains 34 milligrams and a medium-size navel orange
has 80 milligrams , which is 133% of the Daily Allowance .

 

Health Benefits of Brown Rice

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Rice is the main ingredient in cuisines around the world
with an estimated 40,000 varieties available worldwide.
In the United States you can buy white and brown basmati rice
from India and Pakistan, Arborio rice from Italy, Valencia rice
from Spain and “sticky”” rice from Japan, to name just a few.

Brown rice is the most nutritious kind of rice, which contains
abundant amounts of fiber, complex carbohydrates and essential
B vitamins. Brown rice retain all four parts of their original
grain kernel – the germ, the bran, a protective layer called
the aleurone, and the starchy endosperm – intact.

White rice only has the high-carb, nearly zero fiber endosperm.
What’s missing? Not just fiber, but hundreds of health-protective
phytochemicals, vitamins and minerals.
According to the American Institute for Cancer Research, whole
grains can have 10 times the amount of vitamin E, four times
the potassium, magnesium and zinc; three times the vitamin B6,
and twice the selenium of white rice.

No wonder when you eat at least three servings of brown rice
a day, you cut your risk of heart disease, diabetes, cancer and
overweight.

The body need small amounts of cholesterol for different functions,
for example for making cell walls and for manufacturing essential
hormones. In order to supply the necessary amounts, the liver
produces cholesterol every day. But when we eat a high-fat diet,
the body churns out more cholesterol than it can use.
As a result, the risk of heart disease goes up.
We can avoid this from happening by eating brown rice.
A compound in the bran layer of rice, called oryzanol, has been shown
to reduce the body’s production of cholesterol.
This compound is actually chemically similar to cholesterol-lowering
medications.

In a study at Louisiana State University, people ate 100 grams of
rice bran a day for three weeks. At the end, levels of harmful
low-density Lipoprotein (LDL), cholesterol decreased by 10%, while
levels of beneficial high-density lipoprotein (HDL) cholesterol
stayed the same. That means a 30% reduction in risk of heart attack.
Ïn combination with a low-fat diet, brown rice is one of the best
foods you can eat for lowering cholesterol”, says Dr.Hegsted.

Fiber offers powerful protection against type 2 diabetes.
Studies show that eating at least three servings of brown rice a day,
cuts the risk for this condition by 21% to 30%. Because fiber slows
digestion and keeps blood sugar low and steady.

In contrast, carbohydrates from refined grains ( white rice) send
blood sugar soaring after a meal, and triggering the release of
more insulin to force the sugar into cells.
Over time, higher blood sugar and insulin levels put you in the
danger zone for diabetes – and also for high blood pressure and
even some forms of cancer.

The insoluble kind of fiber in brown rice acts like a sponge in the
intestine, soaking up large amounts of water, according to Dr. Hegsted.
As a result, stools are getting larger and wetter, so they pass
more easily. Also, larger stools move faster through the colon.
As a result, any harmful substances that they contain, have less time
to damage cells in the colon wall, which may reduce the risk of cancer.

Some researchers estimate that if people would increase the amount of
fiber in their diets to 39 grams a day, they could drop the risk of
colon cancer by 31%.