In areas where meat is a scarce commodity, or in vegetarian diets, beans are an excellent substitute for animal-based protein. Beans are not only nutritious they re good for you. Researchers from Tulane University found men and women who eat beans four times a week had about a 20 percent lower rate of heart disease compared to those who ate beans less than once a week. The health benefits of beans persisted, regardless of an individual's age, race, gender, activity level, body mass index, and lifestyle factors. The protective effect also held for other types of legumes, such as peas.
Researchers don t know exactly why regular use of beans in the diet benefits health.
Increasing Beans in the Diet Beans are a staple in many ethnic cuisines, but it may take some planning and experimenting to get four servings a week into the traditional American diet. Try adding beans to soups, stews and salads. In some dishes, such as tacos, beans can be substituted for meat. If foods taste bland, add some spices beans tend to absorb the flavor of the spices very well. If you prefer to use dried beans, they ll take some extra preparation.