Bean and pumpernickle weight loss diet
White beans have almost twice the iron of black beans, while kidney beans are somewhere in between. The 2005 Dietary Guidelines for Americans recommend eating 3 cups of beans per week. To help combat the gas problem -- caused by indigestible carbohydrates -- let your body get used to eating beans. They offer convenience but are rather mushy and very salty, although researchers have found that rinsing canned beans under cold running water for one minute eliminates up to 60 percent of the added salt. They are rich in lignans, which may play a role in preventing osteoporosis, heart disease, and certain cancers. In addition, a diet high in fiber can reduce your risk of developing diabetes and help lower blood cholesterol levels, which can reduce your risk of heart disease. Yes, beans can be gassy, but there are ways around that. Discard any pebbles, as well as any beans with pinholes, a sign of insect infestation. Because beans are singled out for their soluble fiber, you may not realize they also provide substantial insoluble fiber, which helps combat constipation, colon cancer, and other conditions that afflict your digestive tract. Phytosterols, also in legumes, help reduce blood cholesterol levels.
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If you had to pick one food to be stuck on a desert island with, it would have to be beans. Dry beans are available year-round, are inexpensive, and can be found in any well-stocked supermarket near the rice, or check the ethnic food section. The flavonoids in beans may help reduce heart disease and cancer risk. This lowers blood levels of damaging LDL cholesterol, especially if LDL cholesterol levels were high to begin with, without compromising the level of protective HDL cholesterol. You may need to visit a health-food store for more exotic varieties. Packaged or loose, select beans that look clean, are not shriveled, and are uniformly sized with even color and uncracked hulls. The soluble fiber in beans dissolves in water, trapping bile acids in its gummy goo. Beans are also filling enough to stave off hunger. Complementing beans with grain foods, like rice, makes them a great substitute for higher-fat protein sources like meats.
