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.
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.
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.
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.
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.
Besides the health benefits of dry beans, there are many other reasons to make beans a part of everyday eating.
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.
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.
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.
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.
There is evidence that diet and cancer are related. Follow these modifications in your daily diet to reduce chances of getting cancer.
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.
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