Beans and lentils are an excellent source of protein and fiber. They are also a low fat food. They are rich in phytochemicals and antioxidants. Research has shown that they can help prevent and treat a wide variety of chronic diseases such as, inflammatory diseases, heart disease, diabetes, osteoporosis, depression, obesity, cancer and strokes.
A bonanza of soluble fiber, the kind that helps lower LDL (by as much as 24 percent) and reduce blood pressure.
The fiber also helps keep sugar levels on an even keel, staving off hunger, even reducing the need for insulin among diabetics.
Of course, other beans and peas are full of fiber too. Below is a list of the most common types.
Garbanzo beans (chickpeas)
Great northern beans
A powerhouse of nutrients mostly B vitamins, which recent research from the ongoing Physicians Health Study, suggest it may help protect against heart attacks.
Lentils are also high in fiber, protein and minerals such as iron and immune boosters copper, manganese and zinc.
This soybean paste (used to season soups and sauces) contains isoflavones, substances that may protect against breast cancer by inhibiting the growth of blood vessels that fuel solid tumors.
Tofu or soybean curd, is also rich in iron and calcium (when processed with calcium salts).
Another soy product, tempeh, also provides vitamins A and B6, magnesium and zinc with less fat than tofu.
Other soy products include:
Soymilk, Soy Beverages
Tofu & Tofu Products