Yummy Beans Help with Resolutions

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January 10 2012 blog Basic Caribbean Black BeansGood for your health and your budget, this week’s Health-e-Recipe for Basic Caribbean Black Beans is also great tasting. Beans are ideal sources of cancer-fighting fiber and the B vitamin folate. They also supply inexpensive protein so you can cut back on red meat for lower cancer risk, as AICR recommends.

Simply sautée onions, peppers and garlic in olive oil – they’re all cancer-fighting ingredients that contain plenty of phytochemicals to protect your body’s cells. Adding tomatoes brings the specific compound, lycopene to the mix. (FYI, canned tomatoes contain more of this compound than fresh tomatoes). Lycopene has shown evidence of protection against prostate cancer in research studies.

Black beans are the protein source in this recipe, making it a balanced entrée. Usually, AICR advises rinsing and draining canned beans to reduce salt content – but here, buying no-salt-added beans lets you keep the liquid in your dish.

Seasoned just right with phytochemical-rich cumin, oregano and sage, plus a little hot cayenne pepper if you like and cilantro as garnish, your Basic Caribbean Black Beans keep the fat and calories low. Round out this dish with brown rice and a green salad dressed with a light vinaigrette.

For more cancer-fighting recipes that put hearty beans in your diet, download our free brochure, Beans & Whole Grains on the New American Plate. Click here to subscribe to our weekly Healthy-e-Recipes.

photo copyright: Bigstock


    Lower Diabetes (and Cancer?) Risk: Less Meat; More Nuts

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    Hot dogs have made headlines recently for increased cancer risk, now a large new study suggests consuming too many processed meats and red meat overall increases type 2 diabetes risk. But substituting a serving of nuts, whole grains, or low-fat dairy for a serving of red meat daily may lower that risk.

    The study by Harvard researchers is one of the largest of its kind, strengthening earlier data on processed meat and increased type 2 diabetes risk. It was published online yesterday in the American Journal of Clinical Nutrition.

    The study results on meat also mirror key findings related to colorectal cancer risk, adding to the evidence that many lifestyle habits for cancer prevention also prevent type 2 diabetes.

    In the Harvard study, researchers pulled data from approximately 200,000 diabetes-free health professionals who were participants of three different studies. At the study entry and every two years, participants filled out questionnaires about their diet and other lifestyle practices. One group was tracked for 20 years; a second group for 28 years; and the third for 14 years.

    Read more… “Lower Diabetes (and Cancer?) Risk: Less Meat; More Nuts”


      Red Meat Links to More Cancers

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      Today’s issue of CRU features a large study that connects to AICR new education campaign for older Americans, It’s Never Too Late to Reduce Your Cancer Risk. In the study, people who ate lots of red meat had a higher risk of esophageal cancer compared to those who ate the least red meat. It relates to our campaign because the study was conducted in about 400,000 people who were 50 to 71 years old at the start of the study. Researchers followed the participants health for a decade, and looked at both esophageal and stomach cancer.

      You can read more about the study in CRU.

      The study is not conclusive, but it does highlight how diet and other lifestyle factors can play a role in preventing cancer for people of all ages. (AICR’s expert report has conclusively shown that red and processed meat is a cause of colorectal cancer.)

      Have you – or someone you know – cut down the amount of red meat in your diet? Any tips you can share?