Nutrition Information

Beans (or Legumes)

by Pierre S. Aoukar, MD and Hratch L. Karamanoukian, MD
Posted: February 28, 2003

In a study from Tulane University, researchers found that those who ate at least 4 servings of legumes per week were 20% less likely to have heart disease when compared to those who ate them less than once a week. The benefits from beans are multifactorial. They contain soluble fiber which helps lower cholesterol, folate which helps reduce homocysteine—a risk factor for heart disease—and they are high in protein without the fat. Legumes are a fantastic way to incorporate plant-based foods into your diet. They include dried beans, peas and peanuts. Though these may not be an attractive item on your table because of undesired effects on the bowel, with time, your intestinal flora will adjust to this higher fiber diet and you will regain your social standing. Be patient. Everything good takes time and effort. Your heart will thank you for it.

Reference:
Beans (or Legumes), Excerpt from the book: Everything Good For The Heart: The A to Z Guide, Aoukar PS and Karamanoukian HL. Magalhaes Scientific Press

Additional Notes:
Legume consumption and risk of coronary heart disease in US men and women. LA. Bazzano, J. He, LG. Ogden, et al., Arch Intern Med., 2001, vol. 161, pp. 2573--2578