Beans and Cancer

Extraordinary Facts About Beans – Reducing Your Risk of Cancer

Prepared by:
The American Cancer Society
American Dry Bean Board

Knowing what foods to eat to reduce cancer risk is a concern for many people. In fact, there are many studies that are now looking at how diet affects whether or not an individual develops cancer. It is hard to prove the exact causes of cancer. We know already that no one food will keep us from getting cancer or any other diseases. But we do know that certain factors in foods may increase or decrease risk for some types of cancer. When you follow American Cancer Society guidelines you may be able to reduce your cancer risk.

A Food For Good Health

Dry beans are rich in fiber and low in fat. When you add them to your diet you are helping yourself reach important nutrition goals. You will have more choices in the foods you eat each day. That is a part of healthy eating, too.

In addition to fiber, dry beans contain many kinds of nutrients, such as protein, carbohydrates, vitamins and minerals. Protein builds and repairs muscle. Carbohydrates give you lots of energy to get through the day. Your body uses vitamins and minerals in very small amounts and for many purposes. All of the nutrients work together to help your body run smoothly.

The “Hearty” Bean

You can use dry beans in many, many ways. They can help you stick with a diet that might reduce your risk of heart disease. Besides being low in fat, dry beans contain no cholesterol. Another nutrition plus is their low sodium content. It’s good to know that beans have the type of fiber that may help to lower cholesterol levels in your blood.

More Facts About Fiber

Most Americans don’t eat enough foods that have fiber. Besides reducing your chances for certain types of cancer and heart disease, high fiber foods keep your body regular. And since they are very filling, fiber-rich foods may help you to keep your weight down, too.

Increase Fiber Intake Gradually

To be successful in adding fiber to your diet, make slow, small changes rather than quick ones in your eating habits. Increase the amount of beans you eat slowly. Give yourself about three to four weeks for your body to adjust to the higher bean intake. Another way to help yourself is by soaking beans in hot water before cooking and then draining the soak water. This reduces the gas forming sugars found in beans without losing large amounts of important nutrients.

More Than Good Nutrition

Besides the health benefits of dry beans, there are many other reasons to make beans a part of everyday eating.

Versatility

Dry beans can be used in many different ways. Serve them as main dishes, side dishes, salads, vegetable dip, stuffing, and even as a topping on pizza. Create your own fun recipes. It’s easy. There are many varieties of dry beans and they are very much alike. You can substitute one kind of bean for another in most recipes.

Convenience

Beans fit easily into today’s busy life. You can prepare bean meals in 30 minutes or less, especially when you start with canned beans. To reduce your cooking time, soak dry beans for one hour or more in hot water. And remember, bean dishes freeze and microwave easily. You can prepare them ahead of time and fix them on very short notice.

Taste

The best part about beans is that they taste great. Their mild flavor lets you spice them up the way you like them best. Garlic, onion, peppers, tomatoes, oregano, cumin, parsley, bay leaves, coriander, and thyme all add zest to bean recipes.

Minimizing Cancer Risk Through Foods

Follow our seven Nutrition Tips to help minimize your risk of diet-related cancers. Remember, no one food will prevent cancer or any other disease. The extraordinary dry bean, however, may help you reach your goal of developing eating habits for cancer risk reduction and overall good health.

A Defense Against Cancer Can Be Cooked Up in Your Kitchen

There is evidence that diet and cancer are related. Follow these modifications in your daily diet to reduce chances of getting cancer.

1. Maintain a desirable body weight.
2. Cut down on total fat intake.
3. Eat more high fiber foods such as dry beans and other legumes, fruits, vegetables and whole grains.
4. Include a variety of both vegetables and fruits in the daily diet.
5. Limit consumption of alcoholic beverages, if you drink at all.
6. Limit consumption of salt-cured, smoked, and nitrite-preserved foods.
7. Eat a varied diet.

Follow the above nutrition tips to help minimize your risk of diet-related cancers. Remember, no one food will prevent cancer or any other disease. The extraordinary dry bean may help you reach your goal of developing eating habits for cancer risk reduction and overall good health.

For more information and free recipes call:
1-800-ACS-2345