A bean-tastic tip from the Wellness Committee

Beans could be the ultimate multitasking food. Whether they’re canned, dried or frozen, these legumes, often referred to as pulses, are one of the few foods that deliver a healthful combination of protein and fiber at the same time. Plus, they’re fat- and cholesterol-free, not to mention quick, convenient, and inexpensive.

Here are just a few of the ways they can enhance your health.

Balanced blood sugar

Beans are a smart choice for controlling blood sugar. They’re so potent that eating beans every day has been shown to lower both fasting blood glucose and insulin.

How so? “Pulses contain compounds that naturally inhibit enzymes responsible for starch digestion, much in the same way certain blood sugar medications work,” says Dr. John Sievenpiper, associate professor of nutritional sciences at the University of Toronto. That makes them less likely to raise blood sugar than many other carbohydrate-heavy foods like potatoes or bread.

Cancer protection

Cultures that regularly consume beans tend to have lower rates of cancer. Perhaps that’s because beans boast an arsenal of anti-cancer nutrients such as physio chemicals and antioxidants, which guard cells from DNA damage that can lead to cancerous mutations. Then there’s fiber, which may guard against colon cancer. During digestion that fiber travels throughout the gut to the colon, where it’s fermented by bacteria, producing special cancer-fighting substances known as short­ chain fatty acids. Just one cup of beans provides 15 grams of roughage, or approximately half of your daily requirement.

Easier weight loss

What if there were a food that could help you slim down, with no calorie cutting required? A 2016 American Journal of Clinical Nutrition study reports that people who ate roughly three-quarters of a cup of cooked beans daily for six weeks shed close to three-quarters of a pound without making any other changes to their diets.

Experts suspect that beans are a powerful appe­tite suppressant for two reasons. First, their fiber is gradually digested so it sticks to your ribs. Then, their ample protein (about 15 grams per cup) encourages your gut to release hormones that send signals to your brain telling you you’re full.

Another bonus: They may be even more satisfying than meat. When Danish researchers fed men breakfast patties made from beans, pork or veal, the bean eaters ate 12 percent fewer calories later at lunch.

A healthier bean

Your body makes its own cholesterol supply manufacturing roughly three to four times as much cholesterol as you eat in a day. Eating beans four or more times a week could trim your risk of heart disease by a hefty 22 percent. Pulse contain a unique protein called 7S globulin that interferes with the body’s ability to manufacture cholesterol,” says Sievenpiper. In addition, they also house a special kind of fiber, called soluble fiber, that whisks cholesterol out of your gut before it’s able to be absorbed.

Health experts recommend eating three cups of bean a week, however, most of us don’t even eat one cup. If you’d like to eat more of these power foods but aren’t sure where to start, try tossing some chickpeas or pinto beans into a bowl of soup or salad. You can also swap in black beans or lentils for half the meat in tacos, meatloaf, or meatballs. Or puree and fold black or cannellini beans into brownies or cookies for a guilt-free treat.