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Cancer & Nutrition - Beans

Ask people what some common cancer-fighting foods are, and most people will say vegetables and fruits, perhaps pointing to dark green leafy vegetables, cruciferous vegetables, and berries in particular.

Few people will say beans. And yet, medical research has shown incorporating plenty of beans and other legumes in your diet can help lower the risk of developing certain types of cancer.

Types of Beans with Cancer-fighting Properties

• Garbanzo beans (chickpeas)
• Soybeans (thought to be most effective against hormone-related cancers such as breast cancer,it's best to get the benefits of soybeans through fermented soy products such as tempeh or miso)
• Lentils and dried peas
• Most types of beans, including kidney, broad, navy, pinto, and fava beans

Why are Beans Considered Cancer-Fighting Foods?

The results of many large-scale and long-term studies indicate incorporating several servings per week of beans can play an important role in protecting against the development of certain cancers.

In one study of nearly 35,000 women, those who ate four or more servings of legumes each week reduced their risk of developing colorectal cancer by approximately one-third. In addition to this, a related study shows people who have previously developed colon cancer can reduce the risk of recurrence up to 45% by increasing their consumption of beans.

Beans have also been shown to reduce the risk of breast cancer due to the presence of phytonutrients called flavonols, which are found in many plant-based foods. A massive study of more than 90,000 pre-menopausal women found those who ate lentils or beans just twice a week reduced their risk of developing breast cancer by 24% when compared to women who ate beans and lentils once a month or less.

Several animal studies have indicated incorporating beans into the diet can reduce the risk of developing colon cancer. In one study, rats were fed either pinto beans or milk protein as their main source of dietary protein. The rats that were fed pinto beans had a 50% reduced risk of colon cancer, and those rats that did develop cancer had fewer tumors than the rats fed with milk protein.

Other Health Benefits of Beans

Beans are high in fiber, complex carbohydrates, essential vitamins and minerals, and are very low in fat and sodium. This makes them extremely nutritious, and eating a diet rich in complex carbohydrates and fiber, and low in fat and sugar can go a long way towards preventing diabetes, heart disease, stroke, and other diseases. Beans are also high in many other essential nutrients that are lacking in American diets, including potassium, magnesium, and folate. All of these nutrients are essential for good health: potassium helps regular blood pressure, while magnesium helps regulate blood sugar, and folate is a powerful anti-cancer agent.

Incorporating more beans into your diet also increases fiber intake, promoting healthy bowels and reducing the risk of bowel-related and digestive problems. One cup of navy beans contains a whopping 19 grams of fiber - that's just more than 75% of the recommended daily value for an adult.

Higher consumption of beans and peas is linked to a lower risk of developing heart disease as well. In one national study, results indicate that eating four or more servings of legumes each week can cut the risk of heart disease by 22%.

How to Incorporate More Beans in Your Diet

Studies about the cancer-fighting benefits of beans have indicated incorporating just five or six half-cup servings of cooked beans per week into your diet can have significant health benefits. This is easier to do than you might think, as beans make a natural accompaniment as a side dish in many meals, and are a very tasty addition to soups, stews, and casseroles.

Pureed beans can be used as a base for dips, added to soups as a thickener and for increased flavor. Whole beans of almost any variety make a great addition to salads, and cooked mashed beans (such as white kidney or cannellini beans) can be added to mashed potato for a delicious treat made healthier with the addition of beans.

If you're hesitant to eat more beans because of the intestinal gas they tend to produce, you have a couple of options for reducing the effects of this problem. One solution is an over-the-counter products such as Beano, which reduces gas production. Another possible solution is to eat beans that are flavored with spices and herbs that can reduce flatulence. These include cumin, anise, fennel seeds, rosemary, caraway seeds, garlic, basic, turmeric, and lemongrass.

When adding beans to your diet, remember to drain and rinse canned beans before using them in recipes. Most beans are packed in water that is very high in salt, and using this liquid in cooking can increase the amount of sodium in your diet quite significantly.

Sources:

1. http://www.msnbc.msn.com/id/15145789/
2. http://www.cancer.gov/cancertopics/pdq/supportivecare/nutrition/Patient/page5

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