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Eat Beans to Get Their Valuable Fiber

Updated on July 8, 2010

Beans are healthy foods thanks to their high content of protein,complex carbohydrates, folate and iron, with low amount of fat.Nevertheless, they have significant amounts of fiber and soluble fiber,with one cup of cooked beans providing between nine to thirteen gramsof fiber. It is this valuable fiber content that makes them super foods.

Whenwe discuss what this fiber does to the body you will appreciate beansmore than what you've done ever. An additional advantage of beans isthat they contain considerable amounts of both types of fiber, solubleand insoluble fiber.

Fiber in Beans

Beans contain both soluble and insoluble fiber as mentioned before.

Soluble Fiber
When dissolved in the gut, they have the sticky consistency of egg white, and this solution interacts physically with fat, cholesterol and carbohydrates lowering their absorption, with the net result of reducing blood content of glucose and cholesterol. There are clinical trials proved that fiber reduces Glycemic index of foods, and blood cholesterol.

Insoluble Fiber
It is what is called roughage, it is not digested and as long as it moves down it traps water, waste products and toxins. Regular intake of insoluble fiber keeps the system clean and prevents constipation. It is the sponge that forms the core of the feces, thanks to its water content it makes defecation easy.

Beans Fiber and Calorie Loss

As we explained, both soluble and insoluble fiber are not digested, yet they become bigger like a moving ice ball as long as they move down the gut, by their large capacity to hold water and this makes them acquire a heavier weight, which needs energy or calories to move them out of the gut, this is what is called Fiber Negative Calorie Effect.

14 grams of fiber can reduce your calorie intake by 10 percent, and if you include 28 grams of fiber in your meals and eat 2000 calories, they will count as 1600 calories. The best source of fiber is beans, they have approximately 15 grams of fiber per cup, and you can eat at least 40 grams of beans. Doesn't that help you in losing weight?.

Beans Fiber and Blood Sugar

Glycemic Index or GI measures how quickly foods release theirnatural sugars into thebloodstream. Type and amount of carbohydrate determines whether thisfood has a high or low GI. Foods with high GI delivers glucose to theblood very quickly, and interferes with insulin secretion, appetite andinsulin resistance, they complicate diabetes and weight loss.

Low glycemic foods, on the other hand, release their sugars moreslowly and steadily, acting a constant source of energy. Beans andother legumes are the unmatched champions of low GI foods, withveggies being a close second. Some legumes like Fenugreek affects theGI of other foods.

Beans Bread
Beans Bread

Beans Dishes

Beans are in stews and casseroles, they’re Baked with or without meat,made into Salads, Dips, with Chili, there are Bean Bread and even BeanDesserts.

Mung Beans
Mung Beans
Garbanzo Beans
Garbanzo Beans

An Assorted Variety of Beans

Unless you detest beans, there are a myriad of choices for you to make so many dishes. These are just a few :

* kidney beans
* soy beans
* adzuki Beans
* lima beans
* red lentils
* green lentils
* brown lentils
* black beans
* black eyed peas
* broad beans
* red beans
* butter beans
* fava beans
* great northern beans
* haricot beans
* mung beans
* navy beans
* pinto beans
* yellow split peas
* green split peas
* white beans
* garbanzo beans


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    • Sandyspider profile image

      Sandy Mertens 7 years ago from Wisconsin, USA

      Great info on beans.

    • Patti Ann profile image

      Patti Ann 7 years ago from Florida

      Great info! I recently become a vegan - so I eat a lot of beans. Rated this hub up! Thanks!