Legumes
As reported in the Book of Samuel, beans were among the highly nutritious foods sent to
feed King David’s hungry army and restore their strength for the hard times ahead. But
hwy might beans have been so important?
We now know that beans are absolutely packed with soluble fiber, which helps lower LDL
and reduces blood pressure. That same fiber also helps keep blood sugar levels stable,
stave’s off hunger and has even been shown to reduce the insulin requirements of people
suffering from diabetes.
Important as they are to us today, they were even more important as a staple food in
biblical times. Beans are a wonderful source of protein as well as being packed full of
vitamin C, iron and dietary fiber. In the West, most of us get these either from other
foods or from supplements.
Beans were also easy for these early farmers to cultivate and could be made into purees
and pottages or a type of coarse bread. Another advantage was that they were easily
dried and stored for use during hard times.
Bible scholars say that the beans mentioned in the Bible were broad beans because these
were extensively cultivated throughout the countries of the eastern Mediterranean during
that period. They are known to have also been a popular food in Egypt.
Unlike our biblical ancestors, today there is a wide range of beans to choose from – red,
white and black beans, black-eyed peas, kidney, lentils, lima, pinto, white, Great Northern,
navy and butter beans. All of them offer the same kind of wonderful health benefits.
Beans help lower blood pressure and reduce the “bad” cholesterol that today’s research
has shown to be the cause of so much devastating heart trouble – a rarity centuries ago.
Beans also contain chemicals that inhibit the growth of cancer and help control insulin and
blood sugar levels so vital to the good health of diabetics. On a more routine level, beans
help prevent constipation. They can stop hemorrhoids and other bowel-related problems
from developing and help cure them if they do.
In those ancient times, beans and garlic were often boiled together, which produced a
primitive version of cough medicine that was said to stop even the most stubborn cough.
But you don’t have to eat beans morning, noon and night to receive the benefits. A cup of
cooked beans a day may be all that’s needed.
Even canned baked beans don’t lose all their therapeutic strength as a result of their
processing. One study found that a can of pork and beans could lower cholesterol levels
by an average of 12%. But beware, most canned goods also come packed in lots of salt.
Here’s a quick list of the power of beans:
• They are naturally packed with potent levels of plant protein.
• That same cup contains 6-7 grams of valuable fiber.
• They are low in fat and cholesterol free.
• They are high in potassium, iron and thiamine and low in sodium.
• Just a single cup provides about 12 grams of complex carbohydrates or starches.
That makes them an excellent source for quick energy.
Scientists tell us that during the digestive process, certain natural chemicals contained in
beans and other legumes are released. They slow down the liver’s production of that
dangerous LDL cholesterol. Moreover, those same chemicals go rushing though our
cardiovascular system, helping to clean out evil LDL which might otherwise clog our
arteries.
At least one noted researcher, Dr. James Anderson at the University of Kentucky, is so
convinced of the power of beans that he recommends a minimum of one cup of cooked
beans daily to help prevent heart disease. He says that even among middle-aged men a
diet that includes beans dramatically reduces cholesterol levels by as much as 19%.
A companion study at the University of Minnesota came up with nearly identical findings.
At least two participants with dangerously high cholesterol levels who switched to the
bean diet, surprised everyone by decreasing their cholesterol levels from 274 to 190.
The same digestive process that releases the cholesterol-fighting chemicals in beans also produces the all-important protease inhibitors, which are basic components of beans. The protease inhibitors seem to be extremely effective in blocking the formation of certain
cancers including colon and breast.
All the research is not yet in, but it’s possible these protease inhibitors aren’t as effective
after the cancer has developed. However, some experts think they may decrease out-of-
control cell division before it progresses to cancer.
Beans also rank high on the list of nature’s other regulators. Not only are they a quick and
effective cure for constipation, but by keeping wastes moving along at a regular, healthy
pace, they apparently reduce the risks of colon or rectal cancer, intestinal disorder and
hemorrhoids.
Beans are also important to diabetics because of their ability to regulate insulin output.
Type I diabetes can cut back on their need for insulin by as much as 38% when put on a
bean-rich diet. Most of Type II diabetics in the same study were able to stop insulin
injections entirely!
Worried about gas? An easy solution is to slowly increase your bean consumption to give
your body a chance to adapt. Or soak them overnight or flush with boiling water, then let
sit for four hours, drain and cook in fresh water.
