Beans health link with cancer & heart health
Beans are an inexpensive and flavorful source of protein, fiber, carbohydrates, and micronutrients,
soluble fiber and resistant starches in beans may help suppress appetite and manage blood sugar. Compared with other sources of carbohydrates.
Longevity Several studies have shown that people who eat a Mediterranean-style diet, rich in plant foods, including beans, have lower risks of heart disease and some cancers
- Risk Several specific bean constituents offer possible roles in reducing cancer risk: saponins, inositol, resistant starch, and fiber. Saponins, a class of phytonutrients found in beans, may help reduce the risk of lung and blood.
- Beans also are an abundant source of inositol, specifically inositol hexaphosphate, an antioxidant compound that can help prevent cancer and control the growth, progression, and spread of tumors in animals.
- Inositol hexaphosphate has not yet been studied for its effectiveness in human beings. A strong correlation exists between high intakes of resistant starch, present in beans, and lower risks of colorectal cancer.
- The fiber and resistant starch in beans increase the production of short-chain fatty acids, such as acetate, propionate, and butyrate, as a result of fermentation by intestinal bacteria of the undigested carbohydrates. (Studies suggest that butyrate may help slow the growth of colon tumor cells
- However, in another recent study, bean consumption had no effect on total short-chain fatty acid production, and propionic and butyric acid production actually was lower.
- Eating beans also did not affect gut bacterial populations, except for Escherichia coli, which also was lower. Hyperinsulinemia also may be a factor in increasing cancer risk.
- Several population studies, for example, have found that consuming a diet consisting of low-GL foods, such as beans, is associated with a reduced risk of colorectal cancer.
- Epidemiologic data connecting beans and reduced risk of various cancers have been suggestive, and here is a summary of the findings, which may provide the foundation for smaller controlled studies as well as for larger clinical intervention trials.
- A study of African American, white, Japanese, and Chinese men showed that those people with the highest intake of legumes, such as beans, were significantly less likely to have prostate cancer.
- A recent analysis of more Studies revealed that a high intake of legumes, including beans, was associated with a significantly lower risk of pancreatic cancer among overweight and obese subjects.
Controlling Blood Sugar:
Beans may reduce the risk of developing type 2 diabetes and improve diabetes control.Over the years, several dietary-intervention studies have shown that increasing dietary intakes of legumes, including beans, as well as whole grain foods and other vegetables, positively affects blood glucose management and insulin sensitivity.
Promoting Cardiovascular Health :
- Several components of beans decrease cardiovascular disease: soluble fiber, phytosterols, magnesium, potassium, copper, and folate. Consuming enough fruits and vegetables (including beans) rich in potassium and magnesium is a critical component of the DASH Diet approach to controlling hypertension.
- As part of the long-term, 4,000-person Coronary Artery Risk Development in Young Adults (CARDIA) Study, researchers found that greater consumption of legumes was linked to a lower incidence of hypertension
- Less well documented are the effects of copper, highly available in beans, which may help reduce the risk of cardiovascular disease by lowering blood pressure and cholesterol levels
- Folate, too, may help reduce the risk of cardiovascular disease and stroke.
- Researchers analyzed data from the National Health and Nutrition Examination Survey (NHANES) Epidemiologic Follow-up Study and found that those who consumed the most folate (average intake, 405 2g/d) exhibited 21% lower risk of stroke and 14% lower risk of cardiovascular disease than did individuals who consumed the least folate (99 2g/d average intake).
- One-half cup of beans alone provides as much as 45% of the daily value for folate. The soluble fiber in beans (about 6Y9 g per half-cup cooked beans) helps lower blood cholesterol by binding bile acids and preventing cholesterol reabsorption.
- such as beans, may help reduce the cardiovascular disease risks. The Mediterranean dietary pattern, which includes beans, also reduces cardiovascular disease risk and mortality. A study of 9,632 men and women involved in the first NHANES Epidemiologic Follow-up Study who were free of cardiovascular disease at baseline and were tracked for 19 years, on average, revealed similar effects of bean consumption. People who ate legumes, including beans, at least 4 times a week during that
- long period showed a 22% lower risk of coronary heart disease as compared with those who ate beans less than once a week.7 A 10-year longitudinal study of Costa Ricans revealed that people who ate just one-third cup of black beans a day were 38% less likely to experience myocardial infarction, compared with people who ate beans less than once a month.
- Because many other factors may have differed between these populations, more definitive studies are needed to draw firmer conclusions. For 20 years, researchers have known that diets supplemented with dry beans lower serum cholesterol by as much as 19% and low-density lipoprotein (LDL) cholesterol by 24%, almost identical to the cholesterol-lowering effect of oat bran.
- 8 Nearly 2 decades later, a meta-analysis of 11 clinical trials revealed that legumes (including beans, but excluding soybeans) may have a significant, beneficial effect on several important risk factors for cardiovascular disease, including total cholesterol, LDL-cholesterol, high-density lipoprotein cholesterol, and triglycerides.
- Beans are part of the University of Ontario’s ‘‘portfolio diet’’ that emphasizes cholesterol-lowering foodsVfruits and vegetables, soy protein, almonds, plant-sterolYenriched margarine, and foods high in soluble fiber, such as oats and barley. This diet can be as effective as prescription statin drugs for lowering serum LDL-cholesterol levels.
- Various kinds of beans differ in their disease-fighting abilities. In a study undertaken to determine the effects of daily consumption of beans on risk factors for coronary heart disease and diabetes, adults with abnormal insulin sensitivity consumed either a half cup of pinto beans, black-eye peas, or carrots (placebo) daily.
- As the 8-week study progressed, a significant effect was evident. Reduced total and LDL blood cholesterol resulted with pinto beans, but not with black-eye peas or carrots.
- Pinto bean consumption, in fact, lowered cholesterol more than oatmeal did. In a related study, vegetarian baked beans, even with their added fat and sugar, lowered serum cholesterol in hypercholesterolemic adults.