Chances are, you're getting only half of the recommended 25 grams of filling fiber per day. Not only does plant-based fiber help reduce the risk for certain cancers, but it has been shown to help peel off pounds. Beans are among the best sources of fiber and slow-to-digest protein. In fact, a recent study in the Journal of Human Nutrition and Dietetics found that overweight people who ate a bean-rich diet lost nearly 10 pounds in 16 weeks while also improving their blood cholesterol levels. They may also help protect against breast cancer. A study reported in the International Journal of Cancer found nearly a 25 percent reduction in risk of breast cancer among those who ate beans at least twice a week, compared to those who ate beans less than once a month. Strive to eat beans or lentils at least three times a week, and for the most health benefits, they should replace animal proteins, like beef, pork, or poultry.
