Health Blog

August 2009 - Posts

• Wednesday’s Label Review: Taking a Closer Look at Beans – Pinto Beans

  Pinto Beans are extremely popular in the United States and South and Central America.  They contain the most fiber of all beans (15 grams per cup). Pinto beans are also high in protein (15 grams per cup), which make them a great substitute for meat.   Since they contain potassium, they have been studied along side other potassium-rich foods for lowering blood pressure. In one study, researchers tracked 40,000 male health professionals over four years. Results of the study found that men who ate diets higher in potassium-rich foods, as well as foods high in magnesium and cereal fiber, had a substantially reduced risk of stroke.   Like many other beans, pinto beans should be presoaked before cooking. Here are a few ways to incorporate pinto beans into your diet: ·       Add beans to a soup such as a chili, stew or bean soup. ·       You can blend pinto beans with spices to make a dip or spread for a sandwich. ·       Add beans to a rice and vegetable dish to make a complete meal with protein. ·       Use beans as part of a Mexican-inspired dish, such as in an enchilada or a taco.     Rebecca Posted Aug 26 2009, 01:08 PM by rmohning with 0 comments Add your comment

• Wednesday’s Label Review: Taking a Closer Look at Beans – Lentils

  Lentils are a protein-packed plant-based food that is an important staple food in many parts of the world. In the Unites States, Washington and northern Idaho, grow a third of the lentils and they celebrate lentils every August at their National Lentil Festival.   Lentils are also one of the best vegetable sources of iron. This makes them an important part of a vegetarian diet. Iron is particularly important for adolescents and pregnant women, whose requirements for it are increased. Eating lentils with foods rich in Vitamin C, such as tomatoes, green peppers, broccoli, and citrus fruits or juices, helps the body absorb iron more efficiently.   Apart from a high level of proteins and iron, lentils also contain dietary fiber, folate, and minerals. One cup of lentils provides 15 grams of fiber and 90% of the recommended daily allowance (RDA) of folic acid. In fact, lentils provide more folic acid than any other unfortified food.  Lentils are often mixed with grains, such as rice, which results in a complete dish.   Lentils are simple to prepare. All you need to do is rinse and boil them for 15 to 20 minutes. There is no need to soak lentils. Storing dry lentils is simple. They keep indefinitely in a cool, dry place. After long storage, the color may fade slightly, but the taste will not be noticeably altered.   One final benefit of lentils is that they are inexpensive. Rebecca Posted Aug 19 2009, 11:11 AM by rmohning with 0 comments Add your comment

• Wednesday’s Label Review: Taking a Closer Look at Beans – Soybeans

  The next bean in the legume family that I will focus on is the soybean. There is a lot to be said about this fiber- and protein-packed bean. Soybeans are loaded with vitamins, minerals, fiber, isoflavones and essential fatty acids.   There are 16 grams of protein in a ½ cup of soybeans, which is a substantial amount. This serving size has about 188 calories and only 1 gram of saturated fat. The ½ cup serving also has 5.4 grams of fiber. Studies have found that soy protein may help lower blood cholesterol levels if eaten in large amounts. By incorporating soy into your diet, you are replacing high-fat, high-cholesterol animal products, and helping to lower blood cholesterol levels.   Besides being a source for healthy protein, soybeans also contain a good source of calcium, and many processed soy products made from the whole bean, such as tofu, tempeh, roasted soy nuts or fortified soymilk, also contain high levels of calcium. A diet high in protein has been shown to leech calcium out of your bones, leaving them brittle and prone to osteoporosis, but soy protein conserves calcium levels in the body. Soy isoflavones also strengthen bones and guard against osteoporosis.   Isoflavones are one of the active ingredients in soybeans that have been studied the most. They are weak forms of estrogen that mimic the body's natural estrogen and are otherwise known as phytoestrogens. They are plant molecules similar to the human estrogen that can have many beneficial effects on women’s health. Studies have shown that soy isoflavones can reduce the severity of hot flashes and other symptoms during menopause, and they may reduce a woman's risk of breast cancer.   The best news about soy is that it can easily be added to the diet in a variety of ways – here are just a few: Try using raw soybean, known as edamame. You can find products where soy has been added, such as soy burgers and other imitation meat products that use T.V.P (textured vegetable protein) made from soybeans. Choose to drink a glass of chocolate soy milk for a treat.     Rebecca Posted Aug 12 2009, 04:12 PM by rmohning with 0 comments Add your comment

• Wednesday’s Label Review: Taking a Closer Look at Beans – Black Beans

  This week, let’s focus on another type of bean – black beans, which are often referred to as turtle beans. The flavor of black beans has been compared to mushrooms; they are available year round either as a canned item or dried version. Black beans are a very good source of cholesterol-lowering fiber, as are most other legumes such as garbanzo beans, which we discussed last week.  In addition to potentially lowering cholesterol, the high fiber content of black beans prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. Black beans provide antioxidants, similar to grapes and berries. Black beans are also a rich source of other nutrients including iron and folate. A ½ cup serving of black beans can provide up to 20% of the daily value for iron and 2/3 of the daily value of folate. Here are some ideas of how to incorporate more black beans in your diet: Include black beans with your other favorite toppings next time you make a stuffed baked potato. Soups such as chili are an easy way to incorporate more beans into the diet. When making burritos or wraps, use black beans instead of chicken or beef. Blend cooked black beans with tomatoes, onions and your favorite spices to create a delicious bean soup. Make beans and brown rice, as it is a simple dish that makes a complete protein with virtually no fat. Add a layer black beans, guacamole, chopped tomatoes, diced onions and cilantro to make layered dip.                        Rebecca Posted Aug 05 2009, 01:49 PM by rmohning with 0 comments Add your comment