Is it really true that eating more beans can make your diet healthier? Two researches state that consuming beans can lower the risk of developing a colon adenoma, a non-cancerous tumor which can then turn into colon cancer. It has been also proved that the consumption of legumes especially (dried beans and peas) can decrease the risk of heart disease. Another Health studies have revealed that women who consumed four or more servings of legumes per week were 33 percent less likely to develop colorectal adenomas than those who ate only one serving a week or less. A new study held in the National Cancer Institute states that among people who had suffered from colon adenomas and then increased the consumption of dry beans were 45 percent less likely to get a recurrence of advanced adenoma than those who consumed less beans. Four or more servings of legumes per week is necessary to lower the risk of heart disease 22 percent compared to people eating legumes less than once a week. Great benefits of legumes come from the unique phytochemicals which they contain. Saponins, lignans and phytosterols are also suggested to fight cancer and heart disease. Legumes also include several nutrients which are often lacking in American diets, they are: magnesium, potassium, folate and fiber. The recommended amount of legumes which should be taken varies, depending on calorie needs. The 2005 Dietary Guidelines for Americans suggests you to take five servings of legumes a week for sedentary adults and up to six servings a week for adults with higher calorie needs. One serving should include a half-cup of cooked beans, dried peas or lentils. Some people don't want to eat beans because of the intestinal gas they produce. Gas is formed when the indigestible carbohydrates in beans pass into the large intestine, then bacteria break down the carbohydrates and produce gas. Consider a product called Beano which should be consumed with your beans or before eating. It provides a protein which breaks down the carbohydrates and reduces or prevents the formation of gas. People that cook beans according to the tradition abundantly add herbs and spices which are used to fight flatulence. They often include turmeric, ginger, cinnamon, cumin, anise, fennel seeds, caraway seeds, rosemary, lemongrass, garlic and basil. Some researches confirm their effectiveness, but you lose nothing by flavoring bean dishes with them to see if they work for you. Italian, Greek, Indian, Caribbean, Mexican, Middle Eastern and Asian cookbooks can give you the inspiration because all these cuisines include legume dishes. However it is not crucial to use special recipes, you can add cooked beans to your soups, salads, casseroles and rice or pasta. Another way is to puree beans and use them to thicken soups or as a base for dips and spreads. If you choose canned beans you need to rinse and drain them first to reduce the amount of salt.
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