By Dr. Harold Gunatillake Health Writer<\/em><\/p>\n There is a belief that beans of all varieties, including Mung and lentils (parippu) are good for\u00a0the heart, but they do much more than that. They provide a major source of soluble\u00a0fibre.(Most beans have 15 grams of fibre per cup) This fibre when passing through the gut\u00a0grabs and traps bile that contains cholesterol, removing it from the body before it\u2019s absorbed.\u00a0The cholesterol in bile is the excess excreted by the liver, and if there isn\u2019t sufficient soluble\u00a0fibre in the digestive tract, the cholesterol may get re-absorbed in the small intestines.\u00a0According to Patti Bazel Weil R.D., diabetes nutrition educator at the University of Kentucky \u00a0in Lexington and author of \u2018Magic Beans\u2019, eating a cup of cooked beans a day can lower your\u00a0total cholesterol by up to 10% in 6 weeks. Hence, indirectly it can lower incidence of heart\u00a0disease by 20%. A study conducted at the University of Kentucky has shown that only three\u00a0weeks of increased bean intake (3\/4 cup of beans) lowered the men\u2019s cholesterol by an\u00a0average of 19%. This reduces the risk of heart attack by almost 40%. The high fibre in beans\u00a0also curbs your appetite to eat less food as it creates a sense of fullness.<\/p>\n Helps diabetes<\/strong><\/p>\n Those suffering from diabetes must eat cooked beans daily. The soluble fibre in beans helps Isoflavonlagnins<\/strong><\/p>\n A special compound is found in beans called iso-flavins lignin phytic acid saponin and Antioxidants<\/strong><\/p>\n The number one food on the United States Department of Agriculture\u2019s list of 20 highantioxidant Legume:Legume is used to include beans, peas, and lentils. The potein in legumes is about 15 Lentils (Parippu) is quite a popular bean the Sri Lankans relish. Most average wage earning Mung beans<\/strong><\/p>\n A popular breakfast among Sri Lankans is boiled Mung beans eaten with coconut scrapings Ground beans may be used in a variety of ways, including making noodles. In India the In the Western world beans are used for sprouting. These sprouts contain vitamin C that is Mung beans, mature seeds, cooked, boiled, without salt, 1 cup<\/p>\n <\/p>\n Nutrient Units 1.00 X 1 cup Why You Should Eat Beans By Dr. Harold Gunatillake Health Writer There is a belief that beans of all varieties, including Mung and lentils (parippu) are good for\u00a0the heart, but they do much more than that. They provide a major source of soluble\u00a0fibre.(Most beans have 15 grams of fibre per cup) This fibre when passing […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[20],"tags":[],"class_list":{"0":"post-7443","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-articles"},"yoast_head":"\n
\nto create more insulin receptor sites. These sites help the insulin to get into the cells. Beans
\nhave a low glycaemic index (GI), meaning the glucose content in the beans after digestion is
\nlow, and the glucose level in the blood will not spike, unlike eating foods with high GI.<\/p>\n
\nprotease inhibitors- have been shown to keep normal cells from becoming cancerous and
\nprevents abnormal growth. Hispanic (Spanish and Portuguese) women have half the risk of
\nbreast cancer as white women, and the reason attributed is that they eat large quantities of
\nbeans daily in their diet. Same observation is found in Mexicans who eat beans in their
\ncooked rice daily.<\/p>\n
\nsource of common foods is a bean. These antioxidants lower the risk of some
\ntypes of cancers, likein the large bowel.<\/p>\n
\ngrams per cup- more or less depending on the variety- except soy beans, which pack an
\nimpressive 29 grams per cup. These beans can be added to a variety of menu and break the
\nmeat monotony, without skimping on protein.<\/p>\n
\nfamilies eat dhal curry and bread for breakfast. School boarding houses give plenty of dhal to
\nthe boarders, and some schools are nicknamed, \u2018Parippu Schools\u2019.<\/p>\n
\nand \u2018lunumiris\u2019.These were originally cultivated and migrated to China where they have been
\nused for thousands of years. We import our quota of mung beans from India. These beans
\nare dark green outside and dark yellow inside. They may be cooked peeled or whole. They are
\nsweet, and soft and easily digested.<\/p>\n
\nground beans are used for making a fried cake. In Sri Lanka mung beans are used during
\nfestive seasons to make cakes and included in milk rice.<\/p>\n
\nnot found in beans. Sprouting is an easy way to provide fresh salad ingredients on demand.
\nThey are used when the sprouts are about two inches long. They are eaten raw or lightly
\nboiled.<\/p>\n
\n202g
\nProximates
\nWater g 146.77
\nEnergy kcal 212
\nEnergy kj 891
\nProtein g 14.18
\nTotal lipid (fat) g 0.77
\nAsh g 1.60
\nCarbohydrate, by difference g 38.68
\nFiber, total dietary g 15.4
\nSugars, total g 4.04
\nMinerals
\nCalcium, Ca mg 55
\nIron, Fe mg 2.83
\nMagnesium, Mg mg 97
\nPhosphorus, P mg 200
\nPotassium, K mg 537
\nSodium, Na mg 4
\nZinc, Zn mg 1.70
\nCopper, Cu mg 0.315
\nManganese, Mn mg 0.602
\nSelenium, Se mcg 5.0
\nVitamins
\nVitamin C, total ascorbic acid mg 2.0
\nThiamin mg 0.331
\nRiboflavin mg 0.123
\nNiacin mg 1.166
\nPantothenic acid mg 0.828
\nVitamin B-6 mg 0.135
\nFolate, total mcg 321
\nFolic acid mcg 0
\nFolate, food mcg 321
\nFolate, DFE mcg_DFE 321
\nVitamin B-12 mcg 0.00
\nVitamin B-12, added mcg 0.00
\nVitamin A, IU IU 48
\nVitamin A, RAE mcg_RAE 2
\nRetinol mcg 0
\nVitamin E (alpha-tocopherol) mg 0.30
\nVitamin E, added mg 0.00
\nVitamin K (phylloquinone) mcg 5.5
\nLipids
\nFatty acids, total saturated g 0.234
\n16:0 g 0.168
\n18:0 g 0.048
\nFatty acids, total monounsaturated g 0.109
\n16:1 undifferentiated g 0.000
\n18:1 undifferentiated g 0.109
\nCholesterol mg 0
\nAmino acids
\nTryptophan g 0.154
\nThreonine g 0.465
\nIsoleucine g 0.600
\nLeucine g 1.099
\nLysine g 0.990
\nMethionine g 0.170
\nCystine g 0.125
\nPhenylalanine g 0.858
\nTyrosine g 0.424
\nValine g 0.735
\nArginine g 0.994
\nHistidine g 0.414
\nAlanine g 0.624
\nAspartic acid g 1.640
\nGlutamic acid g 2.537<\/p>\n","protected":false},"excerpt":{"rendered":"