Benefits of beans include lower cancer risk

"Could eating more beans be your next step toward a healthful diet? Two new studies suggest that eating beans could lower your risk of developing a colon adenoma, a non-cancerous tumor that can progress into colon cancer. Previous studies link greater consumption of legumes (dried beans and peas) with lower risk of heart disease."

"How they help
These health benefits of legumes may come from this food’s unique phytochemicals. Saponins, lignans and phytosterols are under study for potential benefits in fighting cancer and heart disease. Legumes are also a major source of several nutrients most often lacking in Americans’ diets: magnesium, potassium, folate and fiber."

"But what about ...
Some people hesitate to eat beans because they can produce too much intestinal gas. Gas develops as indigestible carbohydrates in beans pass into the large intestine, where bacteria break down the carbohydrates and produce gas. A product called Beano taken with or just before eating provides a protein that breaks down these carbohydrates, preventing or reducing gas formation.

Cultures that traditionally use beans abundantly tend to use herbs and spices said to fight flatulence. These include turmeric, ginger, cinnamon, cumin, anise, fennel seeds, caraway seeds, rosemary, lemongrass, garlic and basil.

Little research “proves” 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 provide inspiration, since all these cuisines use legumes frequently."

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