They are high in complex carbohydrates, low in fat, have no cholesterol, and are packed with fiber - an element most American diets lack. Compared to other plant foods, they contain more protein, iron, and the B-complexes including folate, another widespread nutritional deficiency. They are high in potassium and a good source of calcium. But rich nutrition is only part of the bean story. Bioscientists are recognizing that there's a veritable medicine chest in the bean pot.
Beans have cholesterol-lowering properties.
James W. Anderson, M.D., a professor at the University of Kentucky College of Medicine, saw cholesterol levels drop 60 points in three weeks when a study group of men added beans to their diets. A half-cup per day will do it. Beans help normalize blood sugar, which makes them an important dietary choice for diabetics. For everyone else, it means they make you feel full longer, making them an important dietary choice for weight control. The American Health Foundation reports that Hispanic women have lower rates of breast cancer than Caucasian women, and they eat twice as many beans as Caucasians.