Beans | Bean Recipes | Bean Facts

Diets Including Beans May Reduce Your Risk of Heart Disease and Certain Cancers

What food is high in protein, virtually fat free and has more fiber than many whole grain foods? It’s beans! And now a new U.S. dietary guidance message says that diets including beans may reduce your risk of heart disease and certain cancers.

Dietary guidance messages of Beans are part of an effort by the FDA’s Consumer Health Information for Better Nutrition Initiative (CHIBNI) to encourage good nutrition among consumers in multiple ways, including promoting and enhancing dietary guidance messages on food labels.Beans Dietary guidance messages are an opportunity to communicate with consumers and remind them about important health and nutrition information.

The new dietary guidance message about beans comes on the heels of the 2005 USDA Dietary Guidelines for Americans, which recommend Americans eat more than three times the amount they currently consume - three cups of beans per week.

Beans, such as Kidney beans, Pinto beans, Navy beans and Black beans, are naturally low in total fat, contain no saturated fat or cholesterol, and provide important nutrients such as fiber, protein, calcium, iron, folic acid and potassium. Beans health benefits are consistent with many existing FDA-approved health claims, specifically those related to heart disease and cancer. In addition to health benefits related to heart disease and cancer, studies also suggest eating beans as part of a healthy diet may help to manage diabetes and help cut the risk of high blood pressure and stroke.

The other dietary guidance message used by the food industry is: diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases.

Diets Including Beans May Reduce Your Risk of Heart Disease and Certain Cancers

Healthy Bean Recipe of the Month | Garden Bean Salad

Garden Bean Salad …

Preperation Time: 15 min.
Serves: 10-15

Ingredients

1. 2 (16 ounce) cans kidney beans, rinsed and drained
2. 2 (15 ounce) cans garbanzo beans, rinsed and drained
3. 2 medium carrots, grated
4. 1 small zucchini, diced
5. 5 radishes, sliced
6. 2/3 cup olive or vegetable oil
7. 1/3 cup cider or red wine vinegar
8. 1 teaspoon Italian seasoning
9. 1/2 teaspoon salt
10. 1/2 teaspoon garlic powder
11. 1/2 teaspoon onion powder
12. 1/2 cup shredded Swiss cheese

Nutrition Info Per Serving

Calories: 186
Carbohydrates: 19 g
Dietary Fiber: 5 g
Fat: 9 g
Protein: 5 g
Sugars: 2 g

Cooking Directions

1. In large bowl, combine the first six ingredients. In a smaller bowl, combine the oil, vinegar, Italian seasoning, salt, garlic powder and onion powder; mix well. Pour over vegetable mixture and toss to coat. Cover and refrigerate for at least 2 hours. Top with cheese. Serve with a slotted spoon.

Yield: 10-15 servings

Healthy Bean Recipe of the Month | Garden Bean Salad