Beans are naturally good for you because they are:
Fat free Low in calories Low in sodium Cholesterol Free

Beans contain:

Tocopherols

Flavonoids

Isoflavonoids

All of which act as antioxidants.

Beans have a low Glycemic Index

In general, low-glycemic foods are better for diabetics and people trying to lose weight. Low-glycemic foods have been proven to reduce incidence of Type II diabetes and to help control Type I and II diabetes, hypoglycemia and hypertension. Low Glycemic foods can also be helpful in reducing the risk of heart disease.

High-glycemic-index foods generate strong insulin responses, exposing the body to stress. Low-glycemic value foods usually do not provoke a strong, stressful insulin response.

Beans and other carbohydrates with a low to moderate glycemic index have the ability to provide energy over a longer period of time by being slowly released into your bloodstream to provide sustained energy.

There are so many reasons why you will want to add beans to your diet. Beans have the potential to lower cholesterol, reduce the risks of heart disease, relieve constipation, improve gastrointestinal integrity, and stabilize blood sugar.¹

Who knew that beans were so great and healthy...

So next time you think about what's for dinner, add a cup of beans to your plate.

Protein that's good and lean. Beans are a healthful alternative to meat because they help moderate fat & cholesterol. Several studies show that beans may help lower blood cholesterol. 2-4This is great news for people with cholesterol problems. And if that's not enough to make you say "I want my beans!" Listen to this, a study by researchers at the Canadian Centre for Agri-Food Research in Health and Medicine (CCARM) shows that daily consumption of beans, peas, lentils and chickpeas leads to major improvements in blood vessel function in individuals with peripheral arterial disease (PAD), a condition in which blood flow to the limbs is reduced. So, take care of your heart and eat your beans.

Still not convinced why beans are so great?

Well for one MyPyramid.org lists beans in 2 different food groups: vegetables, and meat and beans.⁵

Beans fit into both groups because they have similar nutrient profiles to other foods in the Vegetable Group and the Meat and Beans Group. They are listed in the Vegetable Group because they are a plant-based food that provides fiber, folate, potassium and antioxidants. And they are listed in the Meat and Beans Group because they are a good source of protein. Even better, unlike some other foods in this group, beans provide a low-fat, saturated fat-free, and cholesterol-free source of protein.

Eating beans, peas, lentils and garbanzos can help against chronic diseases like:

Heart disease

Obesity

Diabetes

Beans help prevent diseases and protect your health.

We all know beans are good for you, but did you know that they can also help you prevent diseases? The Pulse Health & Food Symposium in Toronto, Ontario released results from six clinical trials. Not surprisingly the research showed that beans, peas and lentils have the potential to reduce cholesterol, fight cardiovascular disease, help with insulin management and improve good health.

Eating beans can help you with heart disease.

According to the studies regular consumption of beans and other legumes can contribute to reduced serum cholesterol and triglycerides, which are two major risk factors for cardiovascular disease. Research also linked bean consumption to improved arterial health and lower blood pressure.

Beans are great for diabetics.

The trial results also showed that diabetics can greatly benefit from eating beans and other legumes because beans have a low glycemic index and can help regulate insulin levels.

Want to loose weight? The studies showed that regular consumption of beans can be important in combating obesity. This is because beans help increase feelings of fullness and therefore can contribute to weight loss. The soluble fiber and resistant starches in beans may help suppress appetite and manage blood sugar. 6-7   Beans are great for vegetarians. Beans function as a vegetable in diets and they are non-meat protein source. Incorporating beans in vegetarian diets is essential for protein needs.

References:

1. Geil P, Anderson J. Nutrition and health implications of dry beans: a review. J Am Coll Nutr. 1994;13(6);549-558.

2. Bazzano L, He J. Ogden L, et al. Legume consumption and risk of coronary heart disease in US men and women.

NHANES I Epidemiologic Follow-up Study. Arch Intern Med. 2001;161;2576-2578.

3. Anderson J, Story L, Sideling B, Chen WJ, Petro M, Story J. Hypocholesterolemic effects of oat-bran ore bean intake for hypercholesterolemic men. Am J Clin Nutr. 1984;40;1146-1155.

4. Winham D. Hutchins A. Baked bean consumption reduces serum cholesterol in hypercholesterolemic adults. Nutr Res. 2007;27:380-386.

5. US Department of Agriculture Center for Nutrition Policy and Promotion. MyPyramid.gov: Steps to a Healthier You. 2005. http://www.mypyramid.gov/. Accessed April 14, 2009.

6. Howarth N, Saltzman E, Roberts S. Dietary fiber and weight regulation. Nutr Rev. 2001;59:129-139.

7. Saltzman E, Moriguti J, Das S, et al. Effects of a cereal rich in soluble fiber on body composition and dietary compliance during consumption of a hypocaloric diet. J Am Coll Nutr. 2001;1:50-57.

8. Fulgoni V. Papanikolaou Y. Fulgoni S, Kelly R, Rose S. Bean consumption by children is associated with better nutrient intake and lower body weights and waist circumferences. FASEB J. 2006;20:A621.

9. "Benefits Abound in Beans and Whole Grains." American Institute for Cancer Research Winter 2009: 1.