Disease Proof

Bean and Mushroom Diet Tips

Adapted from Dr. Fuhrman’s book Eat to Live:

Eat beans or legumes everyday. Your goal should be to eat an entire cup (or more) of beans daily. Beans are a powerhouse of superior nutrition. They reduce cholesterol and blood sugar. They have a high nutrient-per-calorie profile and help prevent food cravings. They are digested slowly, which has a stabilizing effect on your blood sugar and a resultant high satiety index. Eggplant and beans, mushrooms and beans, greens and beans are all high-nutrient, high-fiber, low-calorie main dishes. Throw a cup of beans on your salad for lunch. Eat bean soup. Scientific studies show a linear relationship between soup consumption and successful weight-loss.1 As weight-loss strategy, eating soup helps by slowing your rate of intake and reducing your appetite by filling your stomach.

Eat lots of mushrooms all the time.
Mushrooms make a great chewy replacement for meat. Exploring their varieties is a great way to add interesting flavors and texture to your diet. Store them in paper bags, not plastic, as too much moisture speeds spoilage. Try adding them to beans, seasoned with herbs and lemon juice. Even though they are fungus, and not a real vegetable, mushrooms contain a variety of powerful phytochemicals and have been linked to decreased risk of chronic diseases, especially cancer.
1. Marrugat, J.J. Sala, R. Masia, et al. 1998, Mortality differences between men and women following first myocardial infarction. JAMA 280: 1405-09.
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