Beans and cholesterol

Almost every culture has some kind of bean incorporated in their culture.

We had gone to Costa Rica for a meeting and red kidney beans and black beans were the staple along with plantain bananas.

If you visit northern part of India,garbanzo beans,and red kidney beans( also known as Rajma) are favorite.

In southern part of India Yellow lentils cooked as Sambhar with spices is a favorite.

Cooked dry beans are a good source of protein,low in saturated fat and good source of fiber.

The cholesterol lowering effect of dry beans is probably due to binding and increased excretion of bile acids,disruption of cholesterol Michelle formation.Dry beans contain phytosterols and saponins which lower cholesterol.Beans have potassium,magnesium and antioxidants,are low in sodium.

One must rinse canned beans thoroughly with water before eating.

Beans cause gas.The viscous fiber and resistant starch that was left undigested in small intestine is fermented in colon ?It is this fermentation that causes causes gas.

The viscous fiber and starch act as prebiotics.The fermentation of viscous fiber and resistant starch promotes production of short chain fatty acids and reduces cholesterol production.

An easy way to eat black beans is to open a can of black beans, wash it very good,and add hopped onion,chopped bell pepper,warmed up cooked yellow corn,1/2 an avocado cut into small pieces,1 tomato chopped into small pieces.add salt, black pepper,lemon juice to taste.

I like adding peanuts to this too .