are beans a soluble fiber
“My cholesterol is too high.”. “My cholesterol is too high.”. Beans. Soluble fiberthe kind that absorbs wateris good stuff. Add it to your diet, and it will keep you regular, stabilize your blood sugar levels, and lower your cholesterol levels by preventing the absorption of artery-clogging lipids in your intestines. The gel binds with cholesterol and bile acids in the small intestine and eliminates them from the body. Common foods that are known to have soluble fiber in them are oat bran, seeds, nuts, beans, peas, and various fruits and other vegetables. Some types of soluble fiber can help lower LDL (bad) blood cholesterol as well. There are two forms of fiber: soluble and insoluble, that are found naturally in the fruits, vegetables, and whole grains we eat. Unless you regularly eat whole fruits and vegetables, nuts, and seeds, you are probably missing out on the healthiest forms of fiber available – and that is a problem. Black Beans. Among legumes, black beans hold the prize as richest source of soluble fiber; each cup provides nearly five grams of this potent cholesterol-lowering agent. In fact, beans may hold the record for most soluble fiber among the whole plant kingdom; a 1/2 cup of cooked black beans carries nearly twice the soluble fiber of oats. Early studies in animals suggest that most of this soluble fiber is concentrated in the inner part of the bean (not the skin). One caveat: Take it slow. “If youre not used to eating beans, add them into your diet gradually and drink plenty of water so the fiber can become soluble,” Platt cautions. “If you eat too many, too fast, you can develop intestinal gas. Top 8 Cholesterol-Lowering Foods. From oats to walnuts, a handful of everyday foods are stepping up to the plate when it comes to battling unhealthy cholesterol. By: Maureen Callahan, MS, RD. Benefits Of Fiber: Soluble & Insoluble. Americans just do not get enough fiber each day, and this isn’t surprising, since fiber is the indigestible portion of plant foods, and the standard American diet is largely refined, with the healthful fibers often processed out. Oats and beans both are good sources of soluble fiber, says Riska Platt, RD, a spokeswoman for the American Heart Association. “But beans are a real powerfood for the heart, and Americans currently arent eating enough of them,” she says.
Yes