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Beans, Good For Your heart, The More You Eat Them, The Longer You Live! (recipe included)

Updated: Jun 28, 2022

The health benefits of beans:

Oftentimes, beans get a bad rap because they make some folks gassy, especially if you don't eat them regularly (after approximately one week of eating them, the gas will subside). However beans are actually a superfood that is loaded with protein, fiber, antioxidants, and are low in fat.

Check out these amazing benefits of beans, then try out this yummy been recipe I have for you:
  • They lower risk of coronary heart disease, and reduce cholesterol, and lower risk of all cardiovascular diseases.

  • They reduce the risk of certain types of cancers, particularly, intestinal, and colorectal cancers.

  • They can help stabilize blood glucose levels or even prevent diabetes.

  • They may help prevent fatty liver disease.

  • They improve gut health, by introducing beneficial gut bacteria into the intestines.

  • They are loaded with protein! There are over twenty types of amino acids, including nine essential ones. If you want to grow some muscle and burn fat, eat beans.

  • They are lower in calories and fat, compared to most animal proteins, making them ideal for your diet.

  • The fiber and healthful starches helps control your appetite, which helps with dieting.

  • They contain Folate, which is essential for your overall health, and for making healthy red blood cells. They're also healthy for pregnant women, because the folate can help prevent neural tube defects in a fetus during pregnancy.

  • They contain polyphenol antioxidants, which fight the effects of free radicals, which are damaging chemicals that the body produces during metabolism and other processes.

OK, now that you know beans are really good for you, try out this great low-fat version of baked beans:

This barbecue "baked" beans recipe made with a do-it-yourself low-carb BBQ sauce is healthier than the classic version. It tastes just as good and doesn't contain any added sugars. As a quick and easy version of traditional slow-cooked baked beans, this simple recipe uses canned beans and takes only 15 to 20 minutes of simmering on the stove. That means you'll have baked beans ready to go when you need them—whether served as a side or on their own as a complete meal with a side of veggies.​


  • 1 small onion, finely chopped.

  • 2 tablespoons olive oil.

  • 1 cup homemade no-sugar-added BBQ sauce (you create).

  • One 15.5-ounce can white beans.


  1. Sauté the finely chopped onion in olive oil until soft.

  2. Add the beans and barbecue sauce.

  3. Simmer 15 to 20 minutes.

  4. Serve warm or store in the refrigerator and reheat on the stovetop when you're ready to serve.

Variations and Substitutions: Many baked bean recipes call for additions such as a dash of cinnamon, a small dollop of mustard, or a splash of Worcestershire sauce. Depending on your dietary preferences, many people enjoy a small spoonful of baking stevia stirred into a pot of simmering baked beans. Use your best judgment when adding more flavor and spice. Cooking and Serving Tips:

  • Make ahead of time: You'll save even more time if you make the barbecue sauce a day or two in advance (which takes 20 to 30 minutes).

  • Make in bulk: Double the recipe. Leftover baked beans can be refrigerated for up to a week.

Enjoy, and let me know how you made your DIY barbecue sauce!

To learn more about how eating certain foods can promote your health and performance, get my book, The Short Fight, on Amazon at

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Stay Healthy,

Lawrence Castanon

Author, The Short Fight

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