I recently received some emails from various sources expounding the benefits of beans, that wonder food of which you can't possibly eat enough.

First, a new study published in JAMA, "Effect of Legumes as Part of a Low Glycemic Index Diet on Glycemic Control and Cardiovascular Risk Factors in Type 2 Diabetes Mellitus: A Randomized Controlled Trial" [1] concluded that "Incorporation of legumes as part of a low-GI [glycemic index] diet improved both glycemic control and reduced calculated CHD [coronary heart disease] risk score in type 2 DM [diabetes milletus]." They compared the legume dense diet with a high wheat fiber diet which fared more poorly. This is not news, but one more feather in the legume's little cap, confirming its status.

Legumes include beans, lentils, chick peas, peas, peanuts, carob, and soy. They are some of the foods lowest on the Glucose Index. While I never could find this study again, so I can't give the reference, I remember reading a study wherein legumes reduced the overall GI of other foods eaten with them, even foods considered high on the GI.

Legumes are a great source of soluble fiber and eating beans is the only reliable way of keeping your bile clean. [2] [3]

And what of protein combining? Need we worry about consuming the proper amino acids in the same meal? Nope. Research has shown that the amino acids of foods eaten within 24 hours will find each other. [4]

I can't think of a healthier snack than beans, in a dip, with olive oil and bread, with salsa and chips, any ol' way you can.