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                      Beans Can’t Be Beat for Excellent Nutrition

                      Published by Life Extension

                      Prepared green bean and multi colour bean for cooking

                      If you’re a health-conscious cook, beans belong on your menu several times a week. Whether you are watching your cholesterol, concerned about diabetes or simply trying to eat less meat, beans can’t be beat.

                      Here are four key reasons:

                      — Protein: A one-cup serving of beans contains as much as 16 grams of protein — 1/4 to 1/3 of our daily requirement.

                      –Vitamins and minerals: Beans are a good source of calcium, copper, zinc, iron and potassium, and B vitamins including folic acid.

                      –Fiber: Beans deliver 12 to 15 grams of fiber, both soluble and insoluble, per one-cup serving — half the recommended daily intake. Soluble fiber guards against constipation and promotes healthy cholesterol levels, while insoluble fiber wards off blood-sugar spikes.

                      –Antioxidants: Like blueberries, pomegranates and other more celebrated “super foods,” beans — especially deeply colored red and black ones — are an excellent source of the plant compounds thought to protect us from DNA damage associated with cancer and other ills.

                      If, like me, you’re a budget- as well as health-minded cook, buying dried beans is the way to go. The cost per serving is half that of canned beans, and the flavor is better.

                      I used to think from-scratch beans were too much trouble, but then I made a few changes in my method. Here’s my advice:

                      — Don’t soak: Maybe the texture is slightly nicer if you do, but it’s not worth the bother.

                      — Use a slow cooker: Put a pound of rinsed beans in a Crock-Pot, add 6 cups of boiling water and 1/2 teaspoon salt, and cook on high. They’ll be done in 2 1/2 to 3 hours.

                      — Cook in bulk and freeze : Spread a pound of cooked beans on a rimmed baking sheet lined with parchment paper, and freeze. Transfer to a food storage bag, and measure out the frozen beans as needed.

                      — Use the cooking water : When I learned that the same compounds that give black and red beans their color are the source of their antioxidant power, it seemed foolish to pour it down the drain. I incorporate it into my soups, as with the hearty red bean soup here.

                      A final note: If beans give you a lot of gas, you may want to soak them and discard both the soaking and cooking water, as there’s a school of thought that it ameliorates that problem somewhat.

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                      Life Extension
                      Life Extension
                      LIFE EXTENSION The Life Extension Health News team delivers accurate information about vitamins, nutrition and aging. Our stories rely on multiple, authoritative sources and experts. We keep our content accurate and trustworthy, by submitting it to a medical reviewer. Life Extensionists are people who believe in taking advantage of documented scientific therapies to help maintain optimal health and slow aging. The medical literature contains thousands of references on the use of antioxidant vitamins, weight loss supplements, and hormones that have been shown to improve the quality and quantity of life. Life Extensionists attempt to take advantage of this scientific information to enhance their changes of living longer in good health. This article is posted by permission of Life Extension. https://www.lifeextension.com/

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                      This website is for informational and entertainment purposes only and is not a substitute for medical advice, diagnosis or treatment. FoodTrients – A Recipe for Aging Beautifully Grace O, author and creator of FoodTrients® -- a philosophy, a cookbook and a resource -- has a new cookbook dedicated to age-defying and delicious recipes, The Age Beautifully Cookbook: Easy and Exotic Longevity Secrets from Around the World, which provides one hundred-plus recipes that promote health and well-being. The recipes are built on foundations of modern scientific research and ancient knowledge of medicinal herbs and natural ingredients from around the world. Since the publication of her first anti-aging book, The Age GRACEfully Cookbook, Grace O has identified eight categories of FoodTrients benefits (Anti-inflammatory, Antioxidant, Immune Booster, Disease Prevention, Beauty, Strength, Mind, and Weight Loss) that are essential to fighting aging, which show how specific foods, herbs, and spices in the recipes help keep skin looking younger, prevent the diseases of aging, and increase energy and vitality. Grace O combines more exotic ingredients that add age-fighting benefits to familiar recipe favorites.

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