Beans Beans They’re Good For Your Heart

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Beans, Beans They’re Good For Your Heart

We probably all sang a version of that song when we were kids. Kids love potty humor and “fart” jokes, and this was a song about passing gas. Did the message, “they’re good for your heart” sink it? Well, beans, are good for your heart, and a lot more. They are truly Magical.

Beans, with their high-protein, high fiber double dose of nutrition cause them to be digested slowly and keeps you feeling full longer. Causing bean eaters to have a lower BMI (Body Mass Index) and a slimmer waistline. This slow digestion also helps diabetics or anybody to avoid blood sugar and insulin spikes. It also provides lost lasting energy throughout the day.

Beans and legumes besides the fiber are an important source of phytochemicals (vitamins and minerals) that may lower cholesterol, and protect against heart disease and cancer.

Beans are the first ‘B’ in Dr. Fuhrman’s GBOMBS

Talk about your Magic Beans Jack!

If you want a guaranteed Fat Blocker it doesn’t come in a pill… it comes in a Bean. What’s the magic in those beans…. They’re FIBERIFFIC!

Sorry, it’s not one a day…. It’s One Cup a Day (2 would be better).


  • Fava beans, cooked         1 cup   Fiber    9 g Protein 10 g
  • Garbanzo beans, cooked 1 cup   Fiber  12 g Protein 15 g
  • Lima beans, cooked         1 cup   Fiber  14 g Protein 14 g
  • Black beans, cooked        1 cup   Fiber  15 g  Protein 15 g
  • Mung beans, cooked        1 cup   Fiber  15 g  Protein 14 g
  • Pinto beans, cooked         1 cup  Fiber  15 g  Protein 15 g
  • Kidney beans, cooked      1 cup   Fiber  16 g  Protein 15 g
  • Lentils, cooked                 1 cup    Fiber  16 g  Protein 17 g
  • Navy beans, cooked        1 cup    Fiber  19 g  Protein 17 g
  • White beans, cooked       1 cup    Fiber  19 g  Protein 17 g

From the book the Blue Zone by Dan Buettner. One cup of beans a day adds 3 to 4 years to your life. I have to wonder how much 2 cups would add. Beans are the cornerstone of most centenarians diets, across all cultures and cuisines.

From the same book, eating meat more than 5 times a month reduces life expectancy by 3 to 4 years. Meat is like Radiation, a little won’t hurt you… maybe.

Don’t Get Me Wrong I Love Meat

But, I know the less meat I eat the longer I’ll live… it’s that simple. I strongly encourage you to add a variety of beans, legumes and lentils to your menu to replace some (not all) of that animal protein. Add them to your soups, stews, salads, side dishes, casseroles, and dips.

Here are some of my favorite Bean recipes to get you started.

Healthy Veggie Bean Chili

My Mashed Potato Replacement

My Baked Bean Replacement

Vegetable Curry

Homemade Hummus

From one of my favorite characters from the web “scooby1961” one of my favorite go-to meals. The only difference is I get my jarred Salsa and canned Goya Black Beans from the grocery not from COSTCO’s, and I don’t use a microwave. I eat my Black Beans & Salsa cold, five times or more per week. I kick them up a notch with a couple of tablespoons of soaked Chia seeds and a couple of shots of Hot Sauce.

Worlds Healthiest Cheapest and Fastest Meal

If You’re New To Beans

If you’ve been eating beans once a week or less, start out slowly with just a small quantity, maybe ½ cup three times a week. Chewing them slowly will minimize the bloating and the gas, (see Gasolution below).

Gradually increase the amount as your digestive tract adapts, to 1 cup three times a week. You will build up the beneficial bacteria that will help you to digest your real goal of 1 cup of beans a day. That’s if living 3 or 4 years longer appeals to you.

What About The GAS!!!!

I’ve always loved beans, from my Momma’s Pasta Fagioli to Campbell’s Baked Beans, but I never ate as many beans as I have recently. I’ve always passed gas, even as a kid when we played “Cowboys and Indians” my Indian name was “Wind In Pants”. I usually warn people that come up behind me, “You’re probably not going to want to stand there!”

I don’t eat the canned baked beans anymore (too much sugar and other stuff I don’t want), but I still make Momma’s Pasta Fagioli (I just leave out the pasta).

I’m eating a lot more beans, but I don’t think I’m farting more.

At the other extreme we have people like my wife. My wife and I have been married for almost 40 years and been together a lot longer than that and I can say with all honesty, “I’ve never heard her fart!” I’m pretty sure in 40 years that she has, where or when I couldn’t tell you. I am expecting one day that she’ll squeak one out and she’ll fly around the room just like when you let go of a balloon.

I usually eat beans twice a day and I don’t fart anymore… well any more than the average person.

The average person pases gas 14 times a day, even while you sleep. The worse a person’s diet, the less fiber they eat, the more their farts are going to stink. The reason is fiber helps your body’s waste pass through your system faster. The more waste stays around (whether in your intestines or in your garbage can) the more it’s going to spoil and smell.

If Gas and Bloating are your biggest excuse why you’re not eating more Beans… here’s your answer.

The more beans you eat the better your gut is at digesting them. Most experts will tell you, (not just me) that gas problems diminish or disappear with regular bean consumption.

Rachel Beller’s “GASOLUTION”

For fast… fast… fast relief. 

Put 1 tsp of fennel seeds in a tea ball (or tea infuser) and steep for 2 to 3 minutes in an herbal tea (like chamomile).

Let’s Sum This Up –

They’re healthy for you, they’re delicious and versatile. They’re a part of just about every culture and cuisine you can think of. The people that live the longest eat beans daily. They help you to lose weight my making you feel full. They’re an excellent source of Fiber, Protein, Vitamins and Minerals. They’re available everywhere in a wide variety. They’re Healthy, Cheap and Fast! What more could you ask of a Food?

Beans, beans they’re good for your heart and just about anything else you can name.

Beans It’s Kind Of Magic!

As always your Comments and Questions are welcome.

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  1. Gib

    Congratulations! This is probably the best article I’ve seen on your website! Very well written, with both humor and a TON of information!

    I will admit that I don’t do the “bean” thing. I love my meat and eggs and other sources of protein but…….

    I’m happy that we’ve crossed paths. You are challenging my views on nutrition in a very positive way. As you know, I am embarking on my own “Experiment of One” over the next two weeks, and have committed to eating GBOMBS. It’s not that I don’t enjoy beans, it’s just that I’ve never thought of them as a staple in a “clean” diet. I am very excited to add these in, if anything to add some variety to what I’m already eating. They have a wonderful flavor, texture, and as you’ve mentioned are FULL of micronutrients that we don’t see in our typical proteins.

    I made brownies today that had black beans as the star…. Thanks for the inspiration, and for teaching us young guns some new tricks!

    Take Care!

    • Phil

      Hey Gib, once again I want to thank you for your comments and support here.
      If you notice I’m trying to build a case for a path to better Nutrition. From GBOMBS and “Eat To Live” to Superfoods to Fiber to Beans… and next…

      There’s a very good reason why Dr. Fuhrman put Beans right after Greens in GBOMBS, they’re that important to overall health and nutrition. They are a nearly perfect food that almost every culture and cuisine has discovered.

      I picked up Dan Buettner’s “the Blue Zones Solution – Eating and Living Like the World’s Healthiest People” and he’s reinforced everything I’ve learned about Superfoods, Fiber and Beans. Not only from Dr. Fuhrman, but Dr. Mercola, Rachel Beller, and many others.

      My goal, my “Experiment Of One” is to live as long and as healthy as I can. The people I want to share what I’ve learned with are folks like your Dad. My best way to reach him is through you and how you look at Nutrition.

      If someone is eating meat a couple of times a day and beans a couple of times a month, my research shows that their nutrition is topsy-turvy… if their goal is to live a longer and healthier life. Of course not everybody goals are the same. I know that, but it doesn’t stop me from trying to get the message across.

      If you want to share your Brownie Recipe, like Dee did with her Chili recipe I’ll gladly post it here and give you full credit.

  2. I grew up eating beans every Sunday in Texas. My Mother would cook Pinto beans on the stove in her “pressure cooker” that was so popular back in the 60’s. I live in Louisiana now and have learned to love to eat Bed beans and rice. This was the staple that mothers made the family on Monday’s. Monday’s were laundry day many years ago. Another very popular dish in Louisiana is White beans (Lima).

    I have always heard the reason you get gas from eating beans is because you did not completely chew before you swallowed. The jury is still out on this, though.
    I am glad to see that beans are very beneficial to my health. I knew there had to be a reason I like them so much.

    • Phil

      Ken, I think Beans would be a great suggestion for your website. They’re a great form of nutrition at a price that’s hard to beat.

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