Small but mighty
Beans are a high-fiber, low-fat, vitamin-packed source of protein, and
now there are even more reasons to fill up on them.
They are full of antioxidants.
Black beans offer the most benefit, followed by lentils, black soybeans and red kidney beans.
The high levels of phytochemicals may help prevent hardening of the arteries by reducing plaque buildup and keeping blood vessels healthy.
They lower cholesterol.
People at risk of developing diabetes lowered total and LDL bad cholesterol by more than 8 percent when they ate a half cup of pinto beans a day for eight weeks. In comparison, a half cup of oatmeal a day lowers cholesterol by about 2 percent.
They prevent disease.
Studies show that nutrients in legumes may also protect against Alzheimer's as well a breast and colon cancers.
RECIPE WITH BLACK BEANS
½ onion finely chopped
1 tbs. vegetable broth
3 to 5 garlic cloves, minced
½ tbs. ground cumin
1 tsp. dried red chili flakes, minced
1 can black beans, drained
coat a pan with nonstick cooking spray and add onion.
saute a few minutes. Add broth. Cook until onion begins to soften, about 5 minutes.
add garlic, cumin and chili flakes. Saute a few more minutes.
season with salt.
serve in tacos or with grilled chicken.
The health benefits of cumin include its ability to aid in digestion, improve immunity and treat insomia, respiratory disorders, asthma, bronchitis, common cold, lactation, anemia, skin disorders, boils and cancer.