Health & Nutrition

Here is your complete guide to eating healthy with beans. Explore how dry beans provide fabulous nutrition and greatly benefit your health!

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Health Benefits

Beans can help manage your sugar levels, increase energy, and even help prevent certain cancers.

Beans for a Healthy Heart

Unlike meat-based proteins, beans are naturally low in fat, are free of saturated fat and trans-fat, and are a cholesterol-free source of protein. Research shows that a diet including beans may reduce your risk of heart disease.

Beans & Cardiovascular Disease Research Bibliography

Beans for Blood Sugar Management

Beans boast a low glycemic index and contain complex carbohydrates, which are digested slowly. These facts make beans a good choice for people needing to keep their blood sugar in the normal range.

Beans & Blood Sugar Management Research Bibliography

Beans for Energy and Vitality

A nutrient-rich food, beans contain protein, complex carbohydrates, fiber, antioxidants, and important vitamins and minerals, such as folate, manganese, potassium, iron, phosphorous, copper and magnesium. The lean protein in beans helps maintain and promote muscle while beans’ complex carbohydrates provide a sustained energy source.

Beans & Longevity Research Bibliography
Beans & Health – General Reviews Bibliography

Beans for Pregnancy and Healthy Babies

Folate, a vitamin very important for pregnant women and their unborn babies, is found in beans. During pregnancy, women need more folate. Expectant mothers who consume enough of the right nutrients can help reduce the risk of birth defects.

 

Bean Education

Dietary Guidelines

Beans contain the nutrients and benefits found in both vegetable and non-meat protean sources. Here are some suggestions on how to integrate dry beans into your diet.

Dry beans and other legumes are some of the most widely available, inexpensive and nutritionally complete staple foods. In the Dietary Guidelines for Americans 2010, scientists recommend that adults consume three cups of beans per week to promote health and reduce the risk of chronic diseases.

As both a vegetable and a non-meat protein source, beans contain nutrients found in both food groups. They are also a nutrient-rich source of complex carbohydrates and contain dietary fiber, proven to reduce the risk of heart disease and some cancers and to aid in weight maintenance.


Dietary Guidelines, Dietary Guidance Messages and Government-approved Health Claims

I / The Dietary Guidelines for Americans has been published jointly every 5 years since 1980 by the Department of Health and Human Services (HHS) and the Department of Agriculture (USDA). The Guidelines provide authoritative advice for people two years and older about how good dietary habits can promote health and reduce risk for major chronic diseases. They serve as the basis for Federal food and nutrition education programs (see www.hhs.gov). Legumes are specifically mentioned in the chapter FOOD GROUPS TO ENCOURAGE:

Key Recommendations

1. Consume a sufficient amount of fruits and vegetables while staying within energy needs. Two cups of fruit and 21/2 cups of vegetables per day are recommended for a reference 2,000-calorie intake, with higher or lower amounts depending on the calorie level.

2. Choose a variety of fruits and vegetables each day. In particular, select from all five vegetable subgroups (dark green, orange, legumes, starchy vegetables, and other vegetables) several times a week.

3. Consume 3 or more ounce-equivalents of whole-grain products per day, with the rest of the recommended grains coming from enriched or whole-grain products. In general, at least half the grains should come from whole grains.

4. Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products.

II / Dietary guidance messages are part of an effort by the FDA’s Consumer Health Information for Better Nutrition Initiative (CHIBNI) to encourage good nutrition among consumers in multiple ways, including promoting and enhancing dietary guidance messages on food labels. Dietary guidance messages are an opportunity to communicate with consumers and remind them about important health and nutrition information. DGM’s draw a general relationship between individual foods or entire food groups and health, though no particular component in the food or foods is highlighted. Beans are included in the only two existing DGM’s:

– Diets including beans may reduce your risk of heart disease and certain cancers, and,

– Diets rich in fruits and vegetables may reduce the risk of some types of cancers and other chronic diseases.

III / Government-approved health claims, sanctioned by the U.S. Food and Drugs Administration, describe a relationship between a food, food component, or dietary supplement ingredient, and reducing risk of a disease or health-related condition. An ingredient health claim for fiber, particularly soluble fiber, in produce and grain products and fiber’s relationship to heart disease would read: Diets low in saturated fat and cholesterol and rich in fruits, vegetables, and grain products that contain some types of dietary fiber, particularly soluble fiber, may reduce the risk of heart disease, a disease associated with many factors.

 

bean-education

 

Education

Beans are the perfect way to educate people on agriculture, health, and food choices.

From soil to shelf, beans can serve as the centerpiece for educational outreach and lesson plans involving agriculture and food production, nutrition and health, food preparation, consumer economics and more.

Looking for educational activities for kids? The USDA offers materials specifically designed for kids ages 6 to 11.


Want more information on beans?

Visit our Cooking with Beans for your complete guide to cooking the perfect bean in a variety of ways, and get all your bean questions answered on our Bean Facts page – with a complete dry bean FAQ!

Please download our brochure with links to our bean supplier guide.

Beans & Health Overview

World Cancer Research Fund/American Institute for Cancer Research. Food, Nutrition, Physical Activity, and the Prevention of Cancer: a Global Perspective. Washington DC: AICR, 2007

Darmadi-Blackberry I, Wahqvist ML, Kouris-Blazos A, et al. Legumes: the most important dietary predictor of survival in older people of different ethnicities. Asia Pacific Journal Of Clinical Nutrition. 2004;13(2):217- 220.

National Cholesterol Education Program Expert Panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults (Adult Treatment Panel III),. Third Report of the National Cholesterol Education Program (NCEP) Expert Panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults (Adult Treatment Panel III), Final Report. Washington, D.C.: National Heart, Lung and Blood Institute of the National Institutes of Health; September 2002. NIH Publication No. 02-5215.

Bean Nutrition Overview

Foster-Powell, K., Holt, S.H.A., & Brand-Miller, J. C.  (2002). International table of glycemic index and glycemic load values: 2002. American Journal of Clinical Nutrition, 76, 5–56.

Lanza, E., Hartman, T. J., Albert, P. S., Shields, R., Slattery, M., Caan, B., Paskett, E., Iber, F., Kikendall, J. W., Lance, P., Daston, C., & Schatzkin, A. (2006). High dry bean intake and reduced risk of advanced colorectal adenoma recurrence among participants in the polyp prevention trial.  Journal of Nutrition, 136, 1896-1903.

Leterme, P., and Muu ̃ oz, L.C. 2002. Factors influencing pulse consumption in Latin America. Br. J. Nutr. 88(S3): 251–254. doi:10.1079/BJN/2002714.

Rizkalla, S.W., Bellisle, F., and Slama, G. 2002. Health benefits of low glycaemic index foods, such as pulses, in diabetic patients and healthy individuals. Br. J. Nutr. 88(S3): 255–262. doi:10.1079/BJN2002715.

Salmeron, J.,  Manson, J.E., Stampfer, M. J., Colditz,  G. A., Wing, A. L., & Willett, W. C.  (1997). Dietary fiber, glycemic load, and risk of non-insulin-dependent diabetes in women.  Journal of the American Medical Association, 277, 471-477.

Tosh, S., and Yada, S. 2010. Dietary fibres in pulse seeds and fractions: Charac- terization, functional attributes, and applications. Food Res. Int. 43(2): 450– 460. doi:10.1016/j.foodres.2009.09.005.

United States Department of Agriculture. Dietary Guidelines for Americans, 2010. Washington, DC: U.S. Department of Health and Human Services; 2010.

United States Department of Agriculture. Economic Research Service. Retail data for beef, pork, poultry cuts, eggs and dairy products (December 2014). Retrieved on February 26, 2015 from http://www.ers.usda.gov/data-products/meat-price-spreads.aspx

United States Department of Agriculture. Economic Research Service. Fruit and Vegetable Price, 2008. Retrieved on February 26, 2015 from http://www.ers.usda.gov/data-products/fruit-and-vegetable-prices.aspx

USDA Nutrient Database. Retrieved on February 24, 2015 from https://fdc.nal.usda.gov/ndb/search

Zanteson, L. (2012). Gut health and immunity – It’s all about the good bacteria. Today’s Dietitian. 14(6): 58.

Beans & Diabetes

Salmeron J, Manson JE, Stampfer MJ, Colditz GA, Wing AL, Willett WC. Dietary fiber, glycemic load, and risk of non-insulin-dependent diabetes mellitus in women. Jama-Journal of the American Medical Association. 1997;277(6):472-477.

Schulze MB, Liu SM, Rimm EB, Manson JE, Willett WC, Hu FB. Glycemic index, glycemic load, and dietary fiber intake and incidence of Type 2 diabetes in younger and middle-aged women. American Journal Of Clinical Nutrition. 2004;80(2):348-356.

Krishnan S, Rosenberg L, Singer M, et al. Glycemie index, glycemie load, and cereal fiber intake and risk of Type 2 diabetes in US black women. Archives Of Internal Medicine. 2007;167(21):2304-2309.

Barclay AW, Brand-Miller JC, Mitchell P. Macronutrient intake, glycaemic index and glycaemic load of older Australian subjects with and without diabetes: baseline data from the Blue Mountains Eye Study. British Journal Of Nutrition. 2006;96(1):117-123.

Villegas R, Gao YT, Yang G, et al. Legume and soy food intake and the incidence of Type 2 diabetes in the Shanghai Women’s Health Study. American Journal Of Clinical Nutrition. 2008;87(1):162-167.

Willett W, Manson J, Liu SM. Glycemic index, glycemic load, and risk of Type 2 diabetes. American Journal of Clinical Nutrition. 2002;76(1):274S-280S.

Augustin LS, Franceschi S, Jenkins DJA, Kendall CWC, La Vecchia C. Glycemic index in chronic disease: a review. European Journal of Clinical Nutrition. 2002;56(11):1049-1071.

Ludwig DDS. The glycemic index – Physiological mechanisms relating to obesity, diabetes, and cardiovascular disease. Jama-Journal of the American Medical Association. 2002;287(18):2414-2423.

Sievenpiper, J. L., Kendall, C. W., Esfahani, A., Wong, J. M., Carleton, A. J., Jiang, H. Y., Bazinet, R. P., Vidgen, E., & Jenkins, D. J. (2009). Effect of non-oil-seed pulses on glycaemic control: a systematic review and meta-analysis of randomised controlled experimental trials in people with and without diabetes. Diabetologia, 52, 1479-1495.

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Bornet, F. R., Fontvieille, A. M., Rizkalla, S., Colonna, P., Blayo, A., Mercier, C., & Slama, G. (1989). Insulin and glycemic responses in healthy humans to native starches processed in different ways: correlation with in vitro alpha-amylase hydrolysis. The American Journal of Clinical Nutrition, 50, 315-323.

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Beans & Heart Health

Anderson JW, Gustafson NJ, Spencer DB, Tietyen J, Bryant CA. Serum lipid response of hypercholesterolemic men to single and divided doses of canned beans. Am J Clin Nutr. 1990;51:1013-1019.

Anderson JW, Major AW. Pulses and lipaemia, short- and long-term effect: Potential in the prevention of cardiovascular disease. Br J Nutr. 2002;88(Suppl 3):S263-S271.

Anderson JW, Ratliff P. High-carbohydrate, high-fiber diets decrease insulin requirements of type-1 diabetic individuals. Clin Res. 1987;35(6):A898-A898.

Anderson JW, Smith BM, Washnock CS. Cardiovascular and renal benefits of dry bean and soybean intake. Am J Clin Nutr. 1999;70(3):464S-474S

Anderson JW, Story L, Sieling B, Chen W-JL, Petro MS, Story J. Hypocholesterolemic effects of oat-bran or bean intake for hypercholesterolemic men. Am J Clin Nutr. 1984;40:1146-1155.

Bazzano LA, He J, Ogden LG, et al. Legume consumption and risk of coronary heart disease in US men and women. Arch Intern Med. 2001;161(21):2573-2578.

Bazzano LA, Thompson AM, Tees MT, Nguyen CH, Winham DM. Non-soy legume consumption lowers cholesterol levels: a meta-analysis of randomized controlled trials. Nutr Metab Cardiovasc Dis. 2011; 21(2):94-103.

Bingwen L, Zhaofeng W, Wanzhen L, Rongjue Z. Effects of bean meal on serum cholesterol and triglycerides. Chinese Med J. 1981;94:455-458.

Finley JW, Burrell JB, Reeves PG. Pinto bean consumption changes SCFA profiles in fecal fermentations, bacterial populations of the lower bowel, and lipid profiles in blood of humans. J Nutr. 2007;137(11):2391-2398.

Fung TT, Willett WC, Stampfer MJ, Manson JE, Hu FB. Dietary patterns and the risk of coronary heart disease in women. Archives of Internal Medicine. 2001;161(15):1857-1862.

Hu FB, Rimm EB, Stampfer MJ, Ascherio A, Spiegelman D, Willett WC. Prospective study of major dietary patterns and risk of coronary heart disease in men. American Journal of Clinical Nutrition. 2000;72(4):912- 921.

Jenkins DJA, Wolever TMS, Jenkins AL, et al. The glycemic index of foods tested in diabetic-patients – a new basis for carbohydrate exchange favoring the use of legumes. Diabetologia. 1983;24(4):257-264.

Jenkins DJ, Wong GS, Patten R, et al. Leguminous seeds in the dietary management of hyperlipidemia. Am J Clin Nutr. 1983;38:567-573.

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Moore TJ, Vollmer WM, Appel LJ, Sacks FM, Svetkey LP, Vogt TM, Conlin PR, Simons-Morton DG, Carter-Edwards L, Harsha DW. Effect of dietary patterns on ambulatory blood pressure: reulsts from the Dietary Approachs to Stop Hypertention (DASH) Trial: DASH Collaborative Research Group. Hypertension. 1999 Sep;34(3):472-7.

National Heart, Lung, and BloodInstitute (2005). Your Guide to Lowering Your Cholesterol With TLC (NIH Publication No. 06-5235).

Shutler SM, Bircher GM, Tredger JA, Morgan LM, Walker AF, Low AG. The effect of daily baked bean (Phaseolus vulgaris) consumption on the plasma lipid levels of young, normo-cholesterolemic men. Br J Nutr. 1989;61:257-265.

Simpson HCR, Lousley S, Geekie M, et al. A high-carbohydrate leguminous fiber diet improves all aspects of diabetic control. Lancet. 1981;1(8210):1-4.

Van Horn L, McCoin M, Kris-Etherton PM, Burke F, Carson JS, Champagne CM, et al. The evidence for dietary prevention and treatment of cardiovascular disease. J Am Diet Assoc. 2008;108:287-331.

Winham DM, Hutchins AM. Baked bean consumption reduces total cholesterol in mildly hypercholesterolemic men and women. Nutr Res. 2007;27:380-386.

Winham DM, Hutchins AM, Johnston CJ. Pinto bean consumption reduces biomarkers for heart disease risk. J Am Coll Nutr. 2007;26(3):243-249.

Beans & Cancer

Adebamowo CA, Cho E, Sampson L, et al. Dietary flavonols and flavonol-rich foods intake and the risk of breast cancer. International Journal Of Cancer. 2005;114(4):628-633.

Agurs-Collins T, Makambi K, Palmer JR, Rosenberg L, Adams-Campbell LL. Dietary patterns and breast cancer risk in women participating in the Black Womens Health Study. Cancer Epidemiology Biomarkers & Prevention. 2005;14(11):2697S-2698S.

Armstrong B, Doll R. Environmental Factors And Cancer Incidence And Mortality In Different Countries, With Special Reference To Dietary Practices. International Journal Of Cancer. 1975;15(4):617-631.

Benito E, Stiggelbout A, Bosch FX, et al. Nutritional Factors In Colorectal-Cancer Risk – A Case-Control Study In Majorca. International Journal Of Cancer. 1991;49(2):161-167.

Bidoli E, Franceschi S, Talamini R, Barra S, Lavecchia C. Food-Consumption And Cancer Of The Colon And Rectum In North-Eastern Italy. International Journal Of Cancer. 1992;50(2):223-229. – See more at: https://beaninstitute.com/health-benefits/dry-beans-and-human-health/#BEAN_CONSUMPTION_AND_CANCER

Breast Cancer. U.S. Breast Cancer Statistics. Retrieved from http://www.breastcancer.org/symptoms/understand_bc/statistics on November 17, 2015.

Cohen JH, Kristal AR, Stanford JL. Fruit and vegetable intakes and prostate cancer risk. Journal Of The National Cancer Institute. 2000;92(1):61-68.

Correa P. Epidemiological Correlations between Diet and Cancer Frequency. Cancer Research. 1981;41(9):3685-3689.

Deneo-Pellegrini H, Boffetta P, De Stefani E, Ronco A, Brennan P, Mendilaharsu M. Plant foods and differences between colon and rectal cancers. European Journal Of Cancer Prevention. 2002;11(4):369-375.

Fung TT, Hu FB, Holmes MD, et al. Dietary patterns and the risk of postmenopausal breast cancer. International Journal Of Cancer. 2005;116(1):116-121.

Ganmaa D, Li XM, Wang J, Qin LQ, Wang PY, Sato A. Incidence and mortality of testicular and prostatic cancers in relation to world dietary practices. International Journal Of Cancer. 2002;98(2):262-267.

Haenszel W, Berg JW, Segi M, Kurihara M, Locke FB. Large-Bowel Cancer in Hawaiian-Japanese. Journal of the National Cancer Institute. 1973;51(6):1765-1779.

Hangen L, Bennink MR. Consumption of black beans and, navy beans (Phaseolus vulgaris) reduced azoxymethane-induced colon cancer in rats. Nutrition and Cancer-an International Journal. 2002;44(1):60-65.

Hebert JR, Hurley TG, Olendzki BC, Teas J, Ma YS, Hampl JS. Nutritional and socioeconomic factors in relation to prostate cancer mortality: a cross-national study. Journal Of The National Cancer Institute. 1998;90(21):1637-1647.

Hodge AM, English DR, McCredie MRE, et al. Foods, nutrients and prostate cancer. Cancer Causes & Control. 2004;15(1):11-20.

Howell MA. Factor-Analysis Of International Cancer Mortality Data And Per-Capita Food- Consumption. British Journal Of Cancer. 1974;29(4):328-336.

Hsing AW, McLaughlin JK, Schuman LM, et al. Diet, Tobacco Use, And Fatal Prostate-Cancer – Results From The Lutheran Brotherhood Cohort Study. Cancer Research. 1990;50(21):6836-6840.

Hughes JS, Ganthavorn C, Wilson-Sanders S. Dry beans inhibit azoxymethane-induced colon carcinogenesis in F344 rats. Journal of Nutrition. 1997;127(12):2328-2333.

Iscovich JM, Iscovich RB, Howe G, Shiboski S, Kaldor JM. A Case-Control Study Of Diet And Breast- Cancer In Argentina. International Journal Of Cancer. 1989;44(5):770-776.

Iscovich JM, Labbe KA, Castelleto R, et al. Colon Cancer In Argentina.2. Risk From Fiber, Fat And Nutrients. International Journal Of Cancer. 1992;51(6):858-861.

Jain MG, Hislop GT, Howe GR, Ghadirian P. Plant foods, antioxidants, and prostate cancer risk: Findings from case-control studies in Canada. Nutrition And Cancer-An International Journal. 1999;34(2):173-184.

Kampman E, Verhoeven D, Sloots L, Vantveer P. Vegetable And Animal Products As Determinants Of Colon- Cancer Risk In Dutch Men And Women. Cancer Causes & Control. 1995;6(3):225-234.

Key TJA, Silcocks PB, Davey GK, Appleby PN, Bishop DT. A case-control study of diet and prostate cancer. British Journal Of Cancer. 1997;76(5):678-687.

Kolonel LN, Hankin JH, Whittemore AS, et al. Vegetables, fruits, legumes and prostate cancer: A multiethnic case-control study. Cancer Epidemiology Biomarkers & Prevention. 2000;9(8):795-804.

Lagiou P, Trichopoulou A, H. K. Henderickx, C. Kelleher, I. U. Leonhauser, O. Moreiras, M. Nelson, A. Schmitt, W. Sekula, K. Trygg, and G. Zajkas. Household budget survey nutritional data in relation to mortality from coronary heart disease, colorectal cancer and female breast cancer in European countries. European Journal Of Clinical Nutrition 1999:53: 328-332.

Lanza E, Hartman TJ, Albert PS, R. Shields, M. Slattery, B. Caan, E. Paskett, F. Iber, J. W. Kikendall, P. Lance, C. Daston, and A. Schatzkin. High dry bean intake and reduced risk of advanced colorectal adenoma recurrence among participants in the polyp prevention trial. Journal Of Nutrition 136: 1896-1903, 2006.

Lee MM, Wang RT, Hsing AW, Gu FL, Wang T, Spitz M. Case-control study of diet and prostate cancer in China. Cancer Causes & Control. 1998;9(6):545-552.

LeMarchand L, Hankin JH, Wilkens LR, Kolonel LN, Englyst HN, Lyu LC. Dietary fiber and colorectal cancer risk. Epidemiology. 1997;8(6):658-665.

Lavecchia C, Negri E, Decarli A, et al. A Case-Control Study Of Diet And Colo-Rectal Cancer In Northern Italy. International Journal Of Cancer. 1988;41(4):492-498. 133. Bidoli E, Franceschi S, Talamini R, Barra S, Lavecchia C. Food-Consumption And Cancer Of The Colon And Rectum In North-Eastern Italy. International Journal Of Cancer. 1992;50(2):223-229.

Michels KB, Giovannucci E, Chan AT, Singhania R, Fuchs CS, Willett WC. Fruit and vegetable consumption and colorectal adenomas in the nurses’ health study. Cancer Research. 2006;66(7):3942-3953.

Mills PK, Beeson WL, Phillips RL, Fraser GE. Cohort Study Of Diet, Lifestyle, And Prostate-Cancer In Adventist Men. Cancer. 1989;64(3):598-604.

National Cancer Institute. Prostate Cancer – for patients. Retrieved from http://www.cancer.gov/types/prostate on November 17, 2015.

Potischman N, Swanson CA, Coates RJ, et al. Intake of food groups and associated micronutrients in relation to risk of early-stage breast cancer. International Journal Of Cancer. 1999;82(3):315-321.

Rondini, EA and Bennink, MR. Microarray analyses of genes differentially expressed by diet (black beans and soy flour) during azoxymethane-induced colon carcinogenesis in rats. Journal of Nutriiton and Metabolism. 2012; doi:  10.1155/2012/351796

Schuurman AG, Goldbohm RA, Dorant E, van den Brandt PA. Vegetable and fruit consumption and prostate cancer risk: A cohort study in the Netherlands. Cancer Epidemiology Biomarkers & Prevention. 1998;7(8):673-680.

Shannon J, Ray R, Wu CY, et al. Food and botanical groupings and risk of breast cancer: A case-control study in Shanghai, China. Cancer Epidemiology Biomarkers & Prevention. 2005;14(1):81-90.

Silva ID, Mangtani P, McCormack V, Bhakta D, Sevak L, McMichael AJ. Lifelong vegetarianism and risk of breast cancer: A population-based case-control study among South Asian migrant women living in England. International Journal Of Cancer. 2002;99(2):238-244.

Singh PN, Fraser GE. Dietary risk factors for colon cancer in a low-risk population. American Journal of Epidemiology. 1998;148(8):761-774.

Steinmetz KA, Potter JD. Food-Group Consumption And Colon Cancer In The Adelaide Case-Control Study.1. Vegetables And Fruit. International Journal Of Cancer. 1993;53(5):711-719.

Villeneuve PJ, Johnson KC, Kreiger N, Mao Y. Risk factors for prostate cancer: Results from the Canadian National Enhanced Cancer Surveillance System. Cancer Causes & Control. 1999;10(5):355-367.

Beans & Weight Management

Abete I, Parra D, Martinez JA. Legume-, fish-, or high-protein-based hypocaloric diets: effects on weight loss and mitochondrial oxidation in obese men. J Med Food. 2009;12(1):100-108.

Cunha DB, de Almeida RMVR, Sichieri R, Pereira RA. Association of dietary patterns with BMI and waist circumference in a low-income neighbourhood in Brazil. Br J Nutr. 2010;104:908-913

McCrory MA, Hamaker BR, Lovejoy JC, Eichelsdoerfer PE. Pulse consumption, satiety, and weight management. Adv Nutr. 2010;1:17–30.

Sichieri R. Dietary patterns and their associations with obesity in the Brazilian city of Rio de Janeiro. Obes Res. 2002;10(1):42-48.

Zhang Z, Lanza E, Ross AC, Albert PS, Colburn NH, Rovine MJ, et al. A highlegume low-glycemic index diet reduces fasting plasma leptin in middle-aged insulin resistant and -sensitive men. Eur J Clin Nutr. 2011;65:415-418

Beans & Glycemic Index/Glycemic Load

Allison DB, Fontaine KR, Manson JE, Stevens J, VanItallie TB. Annual deaths attributable to obesity in the United States. Jama-Journal Of The American Medical Association. 1999;282(16):1530-1538.

Center for Disease Control & Prevention, Adult Obesity Causes and Consequences
http://www.cdc.gov/obesity/adult/causes.html

Foster-Powell K, Miller JB. International Tables of Glycemic Index. American Journal of Clinical Nutrition. 1995;62(4):S871-S890.

Livesey G, Taylor R, Hulshof T, Howlett J. Glycemic response and health – a systematic review and meta- analysis: relations between dietary glycemic properties and health outcomes. American Journal Of Clinical Nutrition. 2008;87(1):258S-268S.

McGinnis JM, Foege WH. Actual Causes Of Death In The United-States. Jama-Journal Of The American Medical Association. 1993;270(18):2207-2212.

National Health and Nutrition Examination Survey, 2009–2010, http://www.niddk.nih.gov/health-information/health-statistics/Pages/overweight-obesity-statistics.aspx

Ogden CL, Yanovski SZ, Carroll MD, Flegal KM. The epidemiology of obesity. Gastroenterology. 2007;132(6):2087-2102.

Wolf AM. Impact of obesity on healthcare delivery costs. American Journal Of Managed Care. 1998;4(3):S141-S145.

Wolf AM, Colditz GA. Current estimates of the economic cost of obesity in the United States. Obesity Research. 1998;6(2):97-106.