Bean: A Super Food

I have been reading SuperFoods: Fourteen Foods That Will Change Your Life by Steven Pratt M.D. and Kathy Matthews.

Here is some of the low-down I discovered:

* Eat at least four 1/2 cup servings per week.

* Beans contain low-fat protein, fiber, B vitamins, iron, folate, potassium, magnesium, and phytonutrients.

* In 1992, less than 1/3 of Americans ate beans during any three-day period. As income levels rise, bean consumption tends to decrease.

* Beans have many benefits: Heart Health: lower cholesterol levels. The fiber in beans helps keep blood sugar levels from rising too rapidly after a meal.

Beans and Obesity:
"The simple fact is that beans fill you up: they provide lots of bulk without a lot of calories. You are more likely to get full before you get fat. Beans high fiber content controls blood sugar and thus helps to keep hunger at bay while helping to maintain energy levels.

Beans may help prevent cancer, particularly pancreatic cancer and caners of the colon, breast, and prostate.

The other super foods are: blueberries, broccoli, oats, oranges, pumpkin, wild salmon, soy, spinach, tea, tomatos, turkey, and walnuts.

The super foods I regularly incorporate into my diet are: broccoli, salmon (about once a week), soy (getting better), spinach, turkey, and walnuts.