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"As shown in the Table, soybeans are higher in calories, protein, and fat than kidney beans, but lower in carbohydrate and fiber. Both beans are derived from plants so neither has cholesterol and their fats are largely unsaturated. Composition of Soybeans and kidney beans (One-half Cup)* NUTRIENT SOYBEANS KIDNEY BEANS Calories 400 3OO Protein (grams) 34 22 Fat (grams) 19 1 Carbohydrate (grams) 28 55 Fiber (grams) 9 23 "Source: USDA Nutrient Data at www.nal.usda.gov/fnic/foodcomp/search." - Marion Nestle, What to Eat (Get the book.)

"CM Cannellini (white kidney beans) 3 45 min. 2* Cranberry bean 3 40-45 min. 3 Fava beans, skins removed 4 40-50 min. \% Garbanzo beans (chickpeas) 3% 1 -3 hrs. 2 Great northern beans 4 1 % hrs. 2% Green split peas 4 45 min. 2 Yellow split peas 6 1-1)4 hrs. CM Green peas, whole 3 1-2 hrs. 2 Kidney beans 2% 1 hr. 2/4 Lentils, brown 2 45 min.-1 hr. 21/4 Lentils, green 3 30-45 min. CM Lentils, red 4 20-30 min. 2-2K Lima beans, large 4 45 min.-1 hr. CM Lima beans, small 4 50-60 mins. 3 Lima beans, Christmas 2% 1 hr. 2 Mung beans 3 1 hr." - Gabriel Cousens, There Is a Cure for Diabetes: The Tree of Life 21-Day+ Program (Get the book.)

"Serves 1 Stuffed Potatoes with kidney beans and Soy Cheese_ 3 Idaho potatoes, baked, halved, with center taken out and skins set aside 2 tablespoons chopped sweet onion 2 tablespoons chopped fresh parsley 1 cup mashed kidney beans 1/4 teaspoon cayenne pepper 1/2 teaspoon paprika 1/2 teaspoon salt 1/2 teaspoon freshly ground black pepper 1 cup shredded soy cheese (optional) 2 to 3 tablespoons extra virgin olive oil In a large bowl, combine all the ingredients in the order in which they are listed." - Gary Null and Amy McDonald, The Food-Mood Connection: Nutrition-based and Environmental Approaches to Mental Health and Physical Wellbeing (Get the book.)

"Kidney Bean Soup 2 cups cooked kidney beans IV2 quarts Vegetable Soup (see page 88) 2 cups chopped tomato Va cup chopped cilantro 1 teaspoon finely chopped jalapeno pepper (optional) Combine the kidney beans and vegetable soup in a large saucepan and simmer over low heat. Add the tomato, cilantro, and jalapeno pepper (if using). Cover and continue to simmer for 35 to 45 minutes. Moroccan Vegetable Gumbo 1 Vi cup cooked red beans 3 onions, sliced 4 garlic cloves, minced 1 cup chopped celery 1 !" - Jay Gordon, The ADD and ADHD Cure: The Natural Way to Treat Hyperactivity and Refocus Your Child (Get the book.)

"Otherwise, you'll probably be stuck soaking dry beans in water overnight and then boiling until tender. kidney beans and black beans seem to fare the best in most recipes including salads and soups. Frozen beans are lifesavers, too. In my opinion, having frozen beans on hand is a great idea because leftovers are easy to store-you take only what you need and put the rest of the bag back in the freezer. My favorite frozen item is edamame (shelled), and one of my daughter's favorite quick snacks is microwaved shelled edamame. Beat gas. If beans bother your digestive system, try canned beans." - Elaine Magee, Food Synergy: Unleash Hundreds of Powerful Healing Food Combinations to Fight Disease and Live Well (Get the book.)

"Carrots, celery, onion, cauliflower, cooked kidney beans, and chopped chard served with basmati rice 2. Cooked garbanzo beans (chickpeas), sauteed mushrooms in garlic, tomatoes, carrots, celery, and chunks of sweet potatoes and onions 3. Chopped and sauteed onions, mushrooms, and celery added to 1 cup tomato sauce with chunks of potatoes, chopped cilantro, lA cup chopped poblano chilies, and dashes of cumin, coriander, and garlic Lentil Soup Lentils do not need to be soakedfirst, so this is an easy last-minute soup to make." - Jay Gordon, The ADD and ADHD Cure: The Natural Way to Treat Hyperactivity and Refocus Your Child (Get the book.) "XA cup white wine vinegar (or balsamic vinegar) 1 tablespoon granulated garlic 1 teaspoon dried dill Pinch of salt Dash of ground pepper Combine the kidney beans, navy beans, garbanzo beans, carrots, celery, onions, green pepper, parsley, and basil in a large bowl. Toss well. In a small bowl, whisk together the olive oil, vinegar, garlic, dill, salt, and pepper. Pour the dressing over the salad and toss gently. Serve as a complete dish or on a bed of mixed baby lettuce." - Jay Gordon, The ADD and ADHD Cure: The Natural Way to Treat Hyperactivity and Refocus Your Child (Get the book.)

"Coumestans are found in legumes such as black beans, black-eyed peas, garbanzo beans, navy beans, pinto beans, lima beans, and kidney beans, as well as in alfalfa sprouts. They are also found in honey bush tea and green rooibos tea (both African teas). As you read in chapter 3, legumes support Phase 1 and 2 metabolism in the liver. Beans are a major food source in most of the world, but have somehow been forgotten in most North American diets. Beans are rich sources of antioxidants, fiber, trace minerals, and phytoestrogens, and they should be a regular part of your diet." - Phuli Cohan, The Natural Hormone Makeover: 10 Steps to Rejuvenate Your Health and Rediscover Your Inner Glow (Get the book.)

"Prebiotics can be found in lentils, including chickpeas and kidney beans. Even delicious favorites like berries and bananas are natural sources of prebiotics. Since prebiotics are not digested by the body, they have a reduced caloric value. They do not lead to a rise in your blood glucose level or stimulate the secretion of insulin. What they do offer is fiber. Prebiotics are dietary fiber. As such, they have many positive effects on your intestines. Fiber helps to increase stool frequency, particularly in people suffering from constipation. Prebiotics also decrease fecal pH." - Allison Tannis, Probiotic Rescue: How You can use Probiotics to Fight Cholesterol, Cancer, Superbugs, Digestive Complaints and More (Get the book.)

"Spices, including turmeric, cloves, and curry. 26. kidney beans. 27. Melon. 28. Pineapple. 29. Mushrooms. 30. Peppers 31. Plums. 32. Barley. 33. Beef: 34. Chicken. In contrast, some foods are seldom reactive. These foods are a good source of nutrition for people who are trying to restrict commonly reactive foods. These foods also often constitute the diets of people who are doing elimination challenges, in which they restrict all potentially reactive foods, and then add them back in, one at a time, to see if they cause reactions: Rice. Pears. Lamb. Kale. Salmon, halibut, sole Trout." - Kenneth Bock, Healing the New Childhood Epidemics: Autism, ADHD, Asthma, and Allergies: The Groundbreaking Program for the 4-A Disorders (Get the book.)

"Black-eyed peas Green lentils Red lentils Black beans kidney beans Pinto beans Navy beans • Split peas • Popcorn Other Proteins • Tofu • Tempeh Organic Nondairy Milks • Unsweetened Silk Soymilk (www.silksoymilk.com) • Strawberry Banana Vitasoy soymilk (www.vitasoy-usa.com) • Edensoy Carob Soymilk (www.edenfoods.com) Extras for Cooking • Annie's Organic yellow mustard (www.annies.com) • Annie's Organic horseradish mustard • Apple cider vinegar • Bionaturae organic extra virgin olive oil (www.bionaturae ." - Deirdre Imus, Growing Up Green: Baby and Child Care: Volume 2 in the Bestselling Green This! Series (Green This!) (Get the book.)

"Diabetes Healing Bean Salad 4 cups green beans (cooked or raw) 2 cups black beans (cooked) 2 cups kidney beans (cooked) 2 cups chickpeas (cooked) 2 cups celery, diced 2 cups red bell pepper, diced 1 red onion, thinly sliced (optional) % cup lemon juice (option: apple cider vinegar) % cup olive oil (or other recommended oil to taste) 25 drops stevia (optional) salt and pepper to taste Warm together in a large pot for 5 minutes while stirring. Remove from heat, let sit 30 minutes to 1 hour. Serve warm or chilled. This dish will last a few days in the fridge. Serves 6 generously." - Gabriel Cousens, There Is a Cure for Diabetes: The Tree of Life 21-Day+ Program (Get the book.)

"Yields 4 to 5 cups Cashewy Bean Soup_ 3 ounces kidney beans 6 ounces brown rice, cooked 11/2 ounces cashews, chopped 3 tablespoons sunflower oil 1/2 teaspoon minced garlic 1/4 teaspoon chili powder 1/2 teaspoon salt Soak beans overnight in water. In the morning, rinse the beans and add 32 ounces of fresh water. Bring to a boil and lower to medium heat. Cook with lid on. The beans should cook for about 2 hours. After 11/2 hours, add the remaining ingredients. Continue to cook for an additional 30 minutes." - Gary Null and Amy McDonald, The Food-Mood Connection: Nutrition-based and Environmental Approaches to Mental Health and Physical Wellbeing (Get the book.) "Serves 2 Kidney Bean Bonanza_ 1 1/2 ounces filberts, chopped 2 tablespoons sunflower oil 1 tablespoon tarragon 3/4 teaspoon basil 1/2 teaspoon salt 1/3 teaspoon curry 3 ounces brown rice, cooked 3 ounces kidney beans, cooked 1 1/2 ounces cashew pieces Preheat oven to 375 degrees. Lightly grease 4 ' 8 baking dish with sunflower oil. Place filberts in blender with 2 ounces water, oil, tarragon, basil, salt, and curry. Blend until mixture achieves sauce consistency. Combine brown rice and beans. Transfer to baking dish. Top with filbert sauce. Sprinkle on cashews." - Gary Null and Amy McDonald, The Food-Mood Connection: Nutrition-based and Environmental Approaches to Mental Health and Physical Wellbeing (Get the book.)

"Add some kidney beans and/or avocado, and you'll crank the folic acid up a couple notches. grapefruit, and dried apricots. Together they provide several important examples of food synergy. First, they help reduce low-density lipoprotein (LDL) cholesterol oxidation, and this is most definitely a good thing. The more LDL cholesterol that's oxidized, the higher the risk you'll collect plaque inside the walls of your arteries, which can be a precursor to a heart attack." - Elaine Magee, Food Synergy: Unleash Hundreds of Powerful Healing Food Combinations to Fight Disease and Live Well (Get the book.) "Red kidney beans (canned) y2c 0.1 109 Spinach, raw 2 c 0.1 13 USDA food composition data was used to compute the numbers in the above tables. WHY WATCHING SATURATED FAT MAKES SENSE Eating less saturated fat is one of the most important food changes you can make for your health. Saturated fat is often referred to as bad fat because of its relationship to raising LDL cholesterol levels, which raises the risk of developing heart disease. The strongest dietary factor behind high cholesterol levels, in fact, involves the saturated fat and trans fat we eat." - Elaine Magee, Food Synergy: Unleash Hundreds of Powerful Healing Food Combinations to Fight Disease and Live Well (Get the book.) "Plant food sources include broccoli and other green leafy vegetables, kidney beans, cantaloupe, walnuts, soy, and pecans. Omega-3s, vitamin E, and niacin help lower cholesterol. Here's a perfect snapshot of food synergy. A recent Italian study suggests that a combined The Omega Basics There are two main families of polyunsaturated fat: omega-3s and omega-6s. While each is essential to health, most experts don't consider omega-6s part of the "smart fats" category." - Elaine Magee, Food Synergy: Unleash Hundreds of Powerful Healing Food Combinations to Fight Disease and Live Well (Get the book.)

"Other foods include wheat products, kidney beans, soybeans and lentils. It doesn't mean you should not eat such healthful foods, but note if any of the items lead to atypical symptoms. Then you can talk to a physician or nutritionist about healthful ways to avoid trigger foods. Colon Irrigation—Not for the Squeamish jLor those who deal with regular bouts of fatigue and who repeatedly catch colds, suffer allergies, or have low-grade fevers or infections, immune deficiencies may be a culprit." - Bottom Line Books, Uncommon Cures For Everyday Ailments (Get the book.)

"Small red beans, kidney beans, and black beans are also packed with antioxidants. Antioxidants can also be found in supplement and vitamin form. One particular antioxidant currently under study, alpha li-poic acid, has been shown to help in the treatment of multiple sclerosis by balancing T-cell activity and has also been found to help lessen symptoms in those with diabetic neuropathy." - Donna Jackson Nakazawa, The Autoimmune Epidemic (Get the book.)

"Kidney Beans So called because of their shape, kidney beans are most familiar as the large red type, but they are grown in a variety of colors, shapes, and sizes. Great Northern, black beans, and navy beans all belong to the kidney bean family. Red kidney beans are popular in chili, soups, and salads, and such dishes as red beans and rice, and jambalaya. Key nutrients in kidney beans include protein, fiber, potassium, phosphorus, calcium, magnesium, iron, zinc, manganese, copper, vitamin C, vitamin B3 (niacin), pantothenic acid, vitamin B6, folate, and small amounts of lipids and amino acids." - Phyllis A. Balch, CNC, Prescription for Dietary Wellness: Using Foods to Heal (Get the book.)

"Remember that each of the 14 SuperFoods has sidekicks (page 3) so you're not limited to these specific foods, just one from say, the beans group which could include garbanzo beans or kidney beans, or say, the blueberry group which could include grapes, strawberries, cherries, etc." - Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews, Superfoods Rx Diet: Lose Weight with the Power of SuperNutrients (Get the book.) "One-half cup of pinto beans or kidney beans has around 8 grams of fiber and 7 grams of protein, all for about 110 calories. Beans take a long time to digest and they provide an excellent source of long-lasting energy. Beans at lunch can make the difference between a 4:00 p.m. slump and a steady flow of energy to get you through the most trying afternoon. Here's another issue that seems to point to how beans can benefit weight control. Increasingly, obesity is being recognized as a disease of inflammation. When you are obese, you are inflamed." - Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews, Superfoods Rx Diet: Lose Weight with the Power of SuperNutrients (Get the book.) "Possible substitutions: • 1 tablespoon raisins, dried blueberries or 2 apricots in place of kidney beans. • 1 tablespoon almond slices or crushed walnuts in place of grated cheese. • 3 ounces wild salmon or chunk light tuna in water for turkey or chicken." - Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews, Superfoods Rx Diet: Lose Weight with the Power of SuperNutrients (Get the book.)

"Serves 1 Mexican Medley_ 3 ounces asparagus, cut in 1/2-inch pieces 3 ounces cauliflower flowerets, in bite-size pieces 3 ounces celery, chopped 3 ounces kidney beans, cooked 1 1/2 ounces filberts, chopped medium fine 2 tablespoons sunflower oil 2/3 teaspoon chopped fresh dill 1/3 teaspoon chili powder 1/4 teaspoon basil 1/4 teaspoon celery seed 1/2 teaspoon minced garlic 1/2 teaspoon salt Steam asparagus and cauliflower for approximately 10 minutes. Combine with celery. Set aside. In a blender, place beans, filberts and remaining ingredients. Puree until smooth." - Gary Null and Amy McDonald, The Food-Mood Connection: Nutrition-based and Environmental Approaches to Mental Health and Physical Wellbeing (Get the book.)

"Composition of Soybeans and kidney beans (One-half Cup)* NUTRIENT SOYBEANS KIDNEY BEANS Calories 400 3OO Protein (grams) 34 22 Fat (grams) 19 1 Carbohydrate (grams) 28 55 Fiber (grams) 9 23 "Source: USDA Nutrient Data at www.nal.usda.gov/fnic/foodcomp/search. Soybeans, as I mentioned earlier, naturally contain isoflavones that are structurally similar to estrogen, and they behave weakly like estrogens in the body. In theory, eating soy foods could help protect women against heart disease and osteoporosis as well as hot flashes and other annoying symptoms of menopause." - Marion Nestle, What to Eat (Get the book.)

"For example, the sugar from a soda enters your blood very rapidly, while the same amount of sugar from kidney beans enters your blood slowly. If you drink a soda and all the sugar in it goes into your bloodstream at once, the calories you aren't using at that moment will be stored as fat. On the other hand, if you eat the kidney beans and the sugar in them is absorbed over time, your body has a greater chance to make use of those calories." - Mark Hyman, Ultra-Metabolism: The Simple Plan for Automatic Weight Loss (Get the book.)

"There are many different beans from which to choose, including soybeans, navy beans, kidney beans, mung beans, black beans, and lentils. Not everyone responds well to a high-fibet, high-complex-carbohydrate diet. Some individuals, like the patient described by Dr. Wright, do better on a low-carbohydrate, high-protein diet.2 As Dr. Wright mentioned, a glucose-insulin tolerance test may help determine which diet is preferable for a particular patient. However, as is often the case in medicine, sometimes the best test is trial and error." - Jonathan V. Wright, M.D. and Alan R. Gaby, M.D., Natural Medicine, Optimal Wellness: The Patient's Guide to Health and Healing (Get the book.)

"Add cucumber and tomato slices and by all means, chickpeas, kidney beans, or other legumes to your salad. They provide plenty of nutrition and are great at holding your blood sugar steady. For convenience, supermarkets carry commercial three-bean and four-bean salads in jars, which are ready when you are. Many stores also have well-stocked salad bars. When you choose dressings, look for fat-free vegan varieties, which are easy to find at many supermarkets. Soups. Soup is a great lunch starter, or a big bowl of hearty soup can be your lunch." - Neal D. Barnard and Bryanna Clark Grogan, Dr. Neal Barnard's Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs (Get the book.) "Legumes: Beans (black, pinto, or kidney beans; chickpeas; baked beans; soybeans, etc.), peas, split peas, lentils, fat-free soy products (fat-free unsweetened soy milk, fat-free veggie burgers, textured vegetable protein, fat-free tofu), etc. Suggested servings: 3 per day. One serving is V2 cup cooked beans, 4 ounces tofu, or 8 ounces soy milk. Vegetables: Sweet potatoes, broccoli, cauliflower, spinach, kale, collards, squash, green beans, bok choy, artichokes, etc. Choose those with a low Gl. Suggested servings: 4 or more per day. A serving is 1 cup raw or V2 cup cooked vegetables." - Neal D. Barnard and Bryanna Clark Grogan, Dr. Neal Barnard's Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs (Get the book.) "For lunch, she had a hearty vegan soup such as minestrone, vegetable soup, sweet potato soup, or chili, along with a salad made with spinach leaves; tomatoes; red, yellow, and orange bell peppers; kidney beans and chickpeas; and other ingredients. Her afternoon snack was often fruit, rye crackers, baked tortilla chips with salsa, or hummus and pita bread. After a long day at work, Nancy had no interest in preparing a gourmet meal, so her dinners were quick and easy: a veggie burger with frozen mixed vegetables, which she microwaved. Sometimes she had nothing more than a bowl of bran cereal." - Neal D. Barnard and Bryanna Clark Grogan, Dr. Neal Barnard's Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs (Get the book.)

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