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5 Reasons to Eat More Beans
June 19, 2015
J.R. and I hope you're well and adding natures super foods to your family's diet!

It's when information meets inspiration that a newsletter can help you lead a healthy and active life.

Knowledge is important when you have what it takes to become a healthier you!

5 Reasons to Eat More Beans

Beans may not be glamorous, but they can do everything from heal your heart to lower your risk of diabetes. (Plus, they're easy on your wallet!)

Pack your pantry with legumes to experience unbelievably positive health effects.

So, are beans healthy?

You bet, and they're not just for chili or juvenile bathroom humor anymore, either.

They've been elevated to superfood status.

Beans can be the superstrength behind any diet because the high fiber and protein help keep away hunger.

Plus, if you swap out a meat dish with a protein dish a couple of times a week, you'll help knock out some saturated fat.

So that makes beans great diet foods, but what makes them superfoods?

Turns out, these protein-packed wonders have some secret superpowers.

The 8-Hour Diet hails to the might of the little beans because they have properties that help strengthen your body and prevent diseases.

Here’s your field guide to the major benefits packed in 6 different kinds of beans.

The Heart Healer: Navy Beans

Beans, beans they're good for your heart.

Navy beans have the most cholesterol-clobbering fiber of any bean at 10.5 grams per 100-gram serving, plus tons of potassium.

In fact, a study published in the Journal of Nutrition found that a high-potassium diet helped people lower their blood pressure more than just limiting salt.

To show your heart some love, try a Mediterranean Tuna and Bean Salad.

The Diabetes Destroyer: Garbanzo Beans

If sugar is your villain, let garbanzo beans come to your rescue.

Also known as chickpeas, garbanzos are high in fiber, which helps stabilize blood sugar, lowering the risk of type 2 diabetes.

Garbanzos can be eaten whole and added to salads and soups.

Mash them, and you have the main ingredient in hummus.

Hummus comes in a variety of great flavors and can be eaten spread on crackers or used on sandwiches as a healthy swap for mayo.

Always look for a hummus that uses olive oil, or better yet, make homemade hummus.

The Cancer Killer: Lentils

In the battle against cancer, lentils are the champions.

Women who eat lentils frequently have a lower risk of developing breast cancer, says a study in the International Journal of Cancer.

Other studies show that lentils may protect against prostate and colorectal cancers, as well.

The Antiaging Agent: Red Kidney Beans

Kidney beans and chili go together like salt and pepper.

But this chili staple also contains more antioxidants and omega-3 polyunsaturated fatty acids than any of its bean brethren.

Importantly, omega-3s have been linked to better cognitive outcomes in older adults.

Plus, kidney beans are highest in thiamine, a nutrient that may be protective against Alzheimer's disease.

The Brain Booster: Black Beans

Great in everything from burritos to soup, black beans are full of anthocyanins, compounds that have been shown to improve brain function.

The Muscle Builder: Soybeans

Technically a legume, soybeans are one of the only common plant foods that contain complete protein, meaning all nine essential amino acids.

This makes them terrific muscle-building, meat substitutes for vegetarians and non-vegetarians alike.

From edamame to tofu, there are tons of cooking-ready ways to enjoy soy.

Just be sure to eat soy in moderation and to always look for organic, otherwise, you could be eating genetically engineered soy, a food that's never been tested for its long-term impact on human health.

Unfortunately, that's all the time we have today.

We wish you and your family the very best in health and happiness!

J.R. and I truly hope this information helps, and you found some value in this edition!

Until next time, we want you to,

live longer, live younger!

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