Beans and other legumes like Chick Peas have been shown to boost Glycemic index and reduce the risk of heart disease. According to a research study done by the University of Toronto, only one cup of these legumes are needed to make a significant difference in health.
Researchers say this food helps protect the arteries from high blood pressure, as well as keeps the blood sugar from spiking, allowing the body to help avoid or reduce Diabetes. For many women who are Anemic, or suffer with occasional low iron, these foods will help increase red blood cell count.
Eastern diets have high amounts of legumes consumed on a regular basis, and therefore the occurrences of these diseases are much less in those areas of the world. Legumes, including beans, chickpeas, and lentils, are among the lowest glycemic index foods, and have now been recommended to be included as part of the National Diabetes Mellitus guidelines.
The study was done on 121 participants over a 3 month study. These foods have also been shown to be rich in iron, protein, and tons of other vitamins and minerals. So enjoy your beans and legumes for a heart healthy diet.
Research Study: http://www.ncbi.nlm.nih.gov/pubmed/23089999