Saturday, April 18, 2009

It's a matter of ....... Dry Beans and Legumes

Some recent research reported in the Science Daily (February 18, 2009) stated the following:

"Legumes in particular are often cited as being high in antioxidants, which have the property of being able to fight off free radical cells within the body, reducing the risk of cancer and other chronic diseases. A recent study further investigated these connections, as researchers focused on the benefits of one type of legume, dry beans, in reducing the risk of mammary cancer."

Later in the article, it stated: Dry bean consumption from every market class reduced cancer incidence (number of animals with one tumor) and tumor number per animal compared to the control group. Cancer incidence was reduced from 95% in the control group to 67% in animals fed beans. The average number of malignant tumors was also reduced from 3.2 in the control group to 1.4 tumors per animal in the group fed bean."

Yes, I realize this was a study done with animals. Below is additional research on the "human animal". This research has been completed at Michigan State University & Tulane University and provided the following facts:

  • It is estimated that appropriate diet choices, weight control, and exercise could reduce cancer incidence by 30-40% (30-32). This translates to 3 - 4 million fewer cancer cases annually for the world and to about 700,000 - 900,000 fewer cases for the USA. We suggest that dry beans should be a major component of the legume category.”
  • "Losing weight and keeping it under control is all about choosing nutrient-rich foods that will fill you up, give you energy and not leave you feeling hungry all the time,". "Beans are one of the best choices because they have a low glycemic index. They're also a significant source of protein and essential vitamins and minerals, naturally low in fat and sodium and completely cholesterol-free."
  • "People who ate legumes, including dry beans, at least four times per week were found to have a 22 percent lower risk of heart disease than individuals consuming beans less than once per week."
  • Men who followed a "prudent" diet - which included beans and other legumes as well as whole grains, fish and poultry - had a 30 percent lower risk of having heart disease than those who ate a "Western" diet (consisting of red meat, refined grains, sweets, French fries and high fat desserts).

Okay, enough "research stuff". If you are not convinced that you can make these a part of your diet and storage, try the following from

Here is the written recipe, also from the same site:

Cream of Chicken Condensed Soup Recipe:
• Grind 4 T of any white bean (Lima, navy, etc.) to make 5 T bean flour
• Combine: 5 T bean flour, 1 ¾ c. water , 4 t chicken bouillon into a saucepan
• Cook: On stove top at medium temperature until thick and delicious (whisk frequently).The soup should cook in 3 minutes! (this may be longer if your grinder makes a very coarse flour).
Use this with cooked veggies and or meat for a complete meal. You can also add this to recipes calling for cream of chicken soup cans (I have found this replaces a can plus the water or milk in recipes).

The LRH will give more hints and information in later posts. Enjoy!


Megan Whitmer said...

I have a grinder but i never thought about grinding my beans. That's really interesting

The Little Red Hen said...

I have done this on several occasions. It works very, very well. It's nice to know that you don't just have to just make chilli's with your dry beans isn't it? Let us know what your experience is like when you try it.

Thanks for visiting!

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