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Legumes (Dried Beans)
May help prevent: birth defects, cancer, diabetes, heart disease, high blood
pressure, intestinal disease, obesity, osteoporosis, stroke

Legumes are a fat-free fibre-packed food that is loaded with energizing carbohydrates, a good source of protein and B vitamins. Legumes include all dried beans such as chickpeas, kidney, black, lima, fava, pinto and turtle beans. These legumes are packed with folic acid, which helps to prevent birth defects and keeps homocysteine levels, cutting the risk of heart disease. Plus, legumes are packed with minerals such as potassium and magnesium, both of which help stabilize blood pressure. They also supply fibre giving them a cancer-fighting edge, the ability to regulate bowel function, combat constipation and hemorrhoids, and lower the risk of colon cancer. The soluble fibre in beans can also help to stabilize blood sugar levels and prevent diabetes. Not only do legumes prevent diabetes, they also help to manage blood sugars in those who already have diabetes. The fibre will keep you feeling full throughout the day, so you’re less likely to overeat. Because they stabilize blood sugars, legumes are a great food choice for those wanting to lose weight and athletes wanting long lasting energy for endurance activities. Their calcium, magnesium and manganese content contribute to strong bones and lower risk of osteoporosis. Legumes supply one of the best sources of saponins. The flavonoid saponin lowers cholesterol by latching onto cholesterol in the digestive tract and carrying it out of the system, without allowing it to be absorbed. These tough disease fighters also have the ability to fight colon cancer. Put this all together and you have a major disease fighting food that deserves a spot in your diet.

Action Tip: Include a variety of legumes in your diet at least twice each week. To save time, use canned beans. Enjoy beans in burritos, dips, casseroles, tossed on salads or with vegetables and broth for a hearty bean soup. Legumes also make hearty stew, chili and casseroles. Substitute pasta with a variety of legumes.