Cashews Nutrition: Helps Prevent Cancer, Diabetes & More

What are the health benefits of cashews? Cashews are one of the best-tasting, most versatile and healthiest nuts . In fact, benefits of cashews nutrition include the ability to improve heart health, support healthy brain functioning, and improve digestion and nutrient absorption. Eating cashews might even be able to help you lose weight.

Consumption of cashew nuts has increased in recent years in most Western countries, most likely because nuts in general are repeatedly ranked as some of the healthiest foods there are. When it comes to cashews nutrition benefits, experts consider all nuts to be important additions to our diets in order to provide healthy fats, fiber and trace minerals — and to aid in prevention of a wide range of chronic diseases.

One of the best things about cashews is that they taste great in both sweet and savory recipes (think trail mixes and stir-fries), so consuming them along with other versatile nuts like almonds or walnuts is a breeze. And thanks to new products on the market like cashew milk and cashew butter, it's easier than ever to incorporate cashews nutrition into all types of recipes.

Cashews Nutrition Facts

What are cashews, and are they actually nuts? Cashews are technically seeds, as opposed to nuts. They are light-colored, kidney-shaped and come from the fruit of the tropical tree called Anacardium occidentale that produces the bitter-tasting cashew apple.

Due to their high nutrient density and supply of many vital minerals, cashew nuts and other nuts are often recommended most often to improve heart health. Cashews nutrition is rich in unsaturated fatty acids and numerous other beneficial compounds, including plant-based protein; dietary fiber; minerals like copper, zinc and magnesium; plus antioxidants in the form of phytosterols and phenolic compounds. The composition of the cashew kernel is about 21 percent protein, 46 percent fat and 25 percent carbohydrates (a portion of which is indigestible fiber), making it a filling, high-protein and high-fat food choice.

One of the key factors of cashews nutrition is the healthy fat content. Cashews are primarily made up of unsaturated fats in the form of monounsaturated fatty acids (MUFAs that contain oleic acid), plus a smaller proportion of polyunsaturated fatty acids (PUFAS mostly in the form of linoleic acid). Roughly 62 percent of the cashew's fats are monounsaturated fat, 18 percent polyunsaturated fats and the rest a mix of saturated fats.

Because of the positive effects of MUFAs and PUFAs on metabolism and other bioactive functions, many studies associate cashew consumption (and nut consumption in general) with a reduced risk for coronary heart disease, cancer, diabetes and obesity.

One ounce (about 28 grams) of raw cashews contains approximately:

• 155 calories
• 9.2 grams carbohydrates
• 5.1 grams protein
• 12.3 grams fat
• 0.9 gram fiber
• 0.6 milligram copper (31 percent DV)
• 0.5 milligram manganese (23 percent DV)
• 81.8 milligrams magnesium (20 percent DV)
• 166 milligrams phosphorus (17 percent DV)
• 9.5 micrograms vitamin K (12 percent DV)
• 1.6 milligrams zinc (11 percent DV)
• 1.9 milligrams iron (10 percent DV)
• 0.1 milligram thiamine (8 percent DV)
• 5.6 micrograms selenium (8 percent DV)
• 0.1 milligram vitamin B6 (6 percent DV)
• 185 milligrams potassium (5 percent DV)

Cashews nutrition also contains some vitamin E, niacin, folate, pantothenic acid and calcium.

Cashews Nutrition: Top 9 Cashews Benefits

1. Fight Heart Disease

A 2017 review published in the journal Nutrients states, Although nuts are high calorie foods, several studies have reported beneficial effects after nut consumption, due to fatty acid profiles, vegetable proteins, fibers, vitamins, minerals, carotenoids, and phytosterols with potential antioxidant action.

Frequent nut and legume consumption can help lower your risk for many of the biggest risks associated with heart disease, including high cholesterol, high blood pressure and obesity. Cashews are believed to have beneficial effects on oxidative stress levels, inflammation, and vascular/arterial activity that promotes a healthy heart.

Cashews can help lower LDL cholesterol (considered the dangerous kind) and improve HDL cholesterol (the “good” kind). They contain special phytosterol compounds, which play an important structural role in cell membranes. They stabilize cells and interfere with cholesterol absorption. This is responsible for their cholesterol-lowering abilities and the reason cashews may be able to help prevent the formation of plaque within artery walls. Cashews are also associated with lowered triglyceride levels and reduced levels of inflammation, all of which help protect you from heart disease, heart attacks or stroke.

2. Help Prevent Gallstones

Some research has found that eating nuts weekly, including cashews, can help lower the risk for gallstones. Gallstones are associated with healthy cholesterol levels. They're caused by hardened cholesterol, a result of too much cholesterol present within the bile that circulates through the digestive tract.

Normally, your liver doesn't secrete a high enough amount of cholesterol to harden and form stones. However, when liver health is poor, cholesterol can essentially act like glue, hardening and binding together with other substances like calcium inside the gallbladder.

3. Can Help with Weight Loss or Maintenance

Do cashew nuts make you gain weight? Studies suggest that cashews and other nuts are not tied to weight gain. In fact, they may actually promote weight loss or help with weight management.

Nuts have a high total fat content — cashews are made of approximately 46 percent fat but they're also very nutrient-dense and provide a lot of important minerals and fatty acids that support weight loss. Cashews can help you feel fuller after a meal, which is beneficial for curbing food cravings, overeating and unhealthy snacking. Fats in general make food more satisfying and increase nutrient absorption of fat-soluble vitamins like vitamin A and vitamin D.

Cashews are also a good source of plant-based protein (somewhere around 25 percent of the nut is made up of amino acids), partially in the form of beneficial amino acid L-arginine. L-arginine is a precursor of nitric oxide known to help improve vascular reactivity and circulation. The combination of fat and protein in cashews nutrition make cashews a filling food that can help control cravings.

4. Help Maintain Bone Health

Cashews nutrition benefits include bone health improvement due to the presence of calcium, magnesium and potassium, together with a low sodium intake. These are associated with protection against bone demineralization. Cashews bone-building benefits also come from their supply of vitamin K.

Cashews provide over 12 percent of your daily vitamin K needs in just an ounce serving is working as a great source to prevent vitamin K deficiency. Vitamin K works with other essential minerals like calcium to support bone mineralization and maintain bone mineral density. This can help protect you from bone fractures and osteoporosis.

5. May Help Prevent Colon, Prostate and Liver Cancers

Why are cashews good for you if you’re looking to boost immunity and defend against disease? Regularly eating nuts, including cashews, is associated with a lower risk for certain common cancers. This is especially true for cancers that occur in the digestive tract, including liver and colon cancers. A 2016 review found that higher nut intake is associated with reduced risk of cardiovascular disease, total cancer and all-cause mortality.

Nuts are good sources of antioxidant vitamins (for example, tocopherols and certain phenolic compounds, which are mostly stored in the shells of cashews and nuts). These are needed to protect the body from high levels of free radical damage that causes oxidative stress, potentially contributing to DNA damage, cell mutation and cancerous tumor formation.



6. Support Healthy Brain Function

The brain is made up of mostly fat and relies on a steady supply of healthy fatty acids within the diet. Nuts are one of the natural plant foods richest in fat. They support cognitive function, healthy aging and mood regulation.

Several dietary components of cashews can help support cognitive abilities and multiple brain processes by regulating neurotransmitter pathways, synaptic transmission and membrane fluidity. The healthy fats in cashews in particular are responsible for this, along with trace minerals like zinc, iron and copper.  Dietary deficiency of healthy MUFA and PUFA fatty acids has even been associated with increased risk of several mental disorders, such as ADHD, anxiety, depression, dyslexia and dementia.

7. Lower the Risk for Diabetes

Why are cashews healthy if you're prone to metabolic syndrome or diabetes? Cashews are a great source of MUFA fats, which slow the rate at which blood is released into the bloodstream. The anti-diabetic properties of cashews nutrition are partially due to the active ingredient called hydroethanolic extract in the form of anacardic acid, which stimulates glucose transport and control.

Hydro-ethanolic extract of cashew tree (Anacardium occidentale) nut and its principal compound, anacardic acid, stimulate glucose uptake.

A 2014 analysis showed that tree nuts improve glycemic control in individuals with type 2 diabetes.  Cashews also help lower levels of inflammation. Studies show that a diet higher in nuts results in lower circulation of inflammatory biomarkers that can contribute to insulin resistance and diabetes formation. Additionally, cashew nutrition benefits include the ability to prevent or treat other complications of diabetes, including arterial hypertension, obesity and cardiovascular risk.

8. Help Prevent Migraine Headaches

Cashews help support healthy brain function and improve blood circulation while lowering blood pressure, which may be beneficial for fighting headaches.

Additionally, cashews fight rapid changes in blood sugar and hypoglycemia, other well-recognized triggers for migraines.

9. Help Maintain Healthy Skin

Cashews nutrition supports healthy skin due to the presence of healthy essential fatty acids. Healthy sources of fat are needed to keep skin hydrated and free from irritation, flaking and premature aging.

Cashews are also a high source of copper. Copper helps with the production of the skin and hair pigment called melanin, as well as the formation of collagen and maintenance of connective tissue, which supports skin’s elasticity and defends against signs of aging.

Cashews Nutrition in Traditional Medicine

Cashews have been used in traditional medicine systems for centuries to heal various ailments, including poor heart health and diabetes. They're native to coastal Brazil and today are popular across the globe, especially in Asian cuisine.

According to Ayurvedic medicine, nuts are an important part of a vegetarian diet since they supply fiber, protein, fat, minerals and vitamins. With the ketosis diet, commonly called the keto diet, they're a food to limit. That being said, all nuts should be eaten in moderation, ideally after being blanched and soaked to help improve digestion. Nut milks and nut butters are also encouraged, especially for pacifying Vata in other words for providing grounding, warm energy. In addition to eating cashews and other nuts, nuts are used to make nourishing oils in traditional medicine that keep skin hydrated and healthy.

Unlike most other nuts, cashews actually contain a fair amount of starch. This is one reason they make a great thickening agency in milk or creamy sauces, especially when they've been soaked beforehand. This allows them to blend more easily. It's one reason why they're popular across the globe for thickening soups, curries, meat stews and to make desserts. In Southeast Asia and India, for example, they're used in this way to make the type of curry dish called korma or to make the sweet treat called kaju barfi. Cashew nuts also have a long history of use in Thailand, the Philippines, Chinese and South African cuisine.

Cashews Nutrition vs. Almonds vs. Other Nuts

• Among all nuts, cashews are one of the best sources of copper, iron and zinc. They are also a bit higher in carbs than other nuts.
• Compared to cashews, almonds nutrition is higher in protein, fiber, calcium, vitamin E, riboflavin and niacin. You can see why almonds are considered a superfood by many. Almonds contain a good amount of monounsaturated fat and less polyunsaturated fat, including less omega-3s than nuts like walnuts. They are the best source of calcium among all nuts. Both cashews and almonds are among the lowest-calorie nuts.
• When we compare cashews to walnuts nutrition, we find that walnuts are a better source of heart-healthy alpha linoleic acid (ALA), a type of omega-3 fatty acid found in plants.
• Macadamia nutsare one of the nuts with the most fat and highest amount of calories, more than cashews. However, they are still a healthy food because they contain lots of monounsaturated fat, just like olive oil. Both cashew butter and macadamia nut butter make great alternatives to peanut butter.
• Compared to cashews and other nuts, Brazil nuts are an excellent source of selenium (just one nut contains more than a day's worth!) and contain a good mix of monounsaturated and polyunsaturated fat.
• Pecans are a high-calorie nut with a high fat content, mostly monounsaturated fat. They contain oleic acid along with phenolic antioxidants. Pecans and macadamia nuts overall have the lowest amounts of protein and the highest amounts of fats (but these are still healthy fats).
• Pistachios and cashews are both lower in calories than many other nuts. They have similar amounts of protein and fat per ounce. Pistachios are exceptionally high in vitamin B6 and potassium.
• Peanuts are one of the highest protein and fiber nuts, containing more than cashews. They are also one of the lowest nuts in calories. However, peanuts can contain mold and are a common allergen, so take precaution when eating them.
• Overall, eating a variety of nuts gives you the most benefits. Nuts and seeds benefit your hair, skin, nails, brain and heart because they all contain healthy fats and slightly different types of fats, antioxidants and minerals.

How to Buy and Store Cashews

How many cashews should you eat in a day? In general, what is a healthy amount of nuts to eat per day? A standard recommendation is to eat about one ounce of nuts per day, which is usually about 1/4 cup. How many nuts this is depends on the specific type of nut. For example, one ounce of almonds is about 23 almonds, while one ounce of cashews is about 18 cashew nuts.

When it comes to which types of cashews to buy, look for raw cashews if possible, with plain, dry roasted cashews your second best option. Blanching cashews and other nuts, especially when their shells are removed or cracked open, can destroy most of their antioxidants more so than roasting usually does. All cashews sold to customers have their outer shells removed because they're considered toxic and likely to hold bacteria.

You definitely want to avoid cashews or other nuts that are coated in vegetable oils or sugar and other artificial additives. This is usually the case when you buy premade trail mixes. Check the label carefully that no extra sugar, preservatives, hydrogenated vegetable oil, chemicals or preservatives have been added to your cashews or cashew butter.

Cashews are considered more stable than many other types of nuts because they have a high content of oleic acid. It's still a good idea to store them in a tightly sealed container and away from heat in order to prolong their freshness. Many people even like to refrigerate or freeze their nuts, nut butters and nut flours to retain the most nutrients possible.

Here are some other types of products made from cashews that you might also want to seek out:

• Cashew butter- A great alternative to peanut butter, this is made by soaking and blending cashews. Salt should be the only other ingredient added.
• Cashew flour - Made by drying and grinding cashews, this can be used in similar ways to almond meal. Try combining it with coconut flour or other gluten-free flours to make muffins, pancakes or other treats.
• Cashew milk - This is a good alternative to almond milk, coconut milk or dairy milk if you avoid lactose and conventional (pasteurized) dairy. It’s a bit creamier than almond milk and is free of sugar and lactose as long as you buy an unsweetened version.
• Are cashew nuts a healthy snack? You bet. Add some to trail mix or yogurt for a filling snack.

Cashews Nutrition: Cashew Recipes

There are countless ways to add cashews to your meals: consuming raw cashews as a healthy snack, adding them to grain-free granola or oatmeal with breakfast, having some cashew butter with fruit, throwing some into a salad, or tossing them into a healthy stir-fry. Premade (or homemade) cashew butter and cashew flour even make it possible to have cashews in smoothies, spread on homemade gluten-free baked goods, or used in place of wheat and other refined flours in many different ways.

Here are several cashew recipes to get you started with using cashews at home:

Make this homemade Cashew Milk Recipe on grain-free granola, in smoothies, etc. Try some Homemade Cashew Butter on gluten-free toast, in baked goods, etc. Cashew Chicken with Apricot Sauce Recipe. This is a gluten-free, high-protein meal that also supplies healthy fats.

Pumpkin Cashew Soup Recipe - This recipe is full of healthy fats, vitamin A and vitamin C. 

Pectin (Fiber-Packed) Helps Treat High Cholesterol and Diabetes

If you've ever noticed it on an ingredient label, you may have asked yourself what is pectin and how does it work? It is a carbohydrate that's found in citrus fruits, like pear and apple nutrition, as well as other fruits, vegetables and seeds.

It's often used as a thickening agent and ingredient in digestive remedies, like laxatives. But is pectin bad for you?

It is a naturally occurring polysaccharide (a type of carbohydrate) that contains a good amount of soluble fiber. When it is mixed with liquid, it forms a gel-like substance, much like gelatin and oat bran.

This is what allows pectin to benefit your health by promoting detoxification, lowering cholesterol and increasing satiety.

So here's the quick answer no, pectin is not bad for you. In fact, it has many benefits and can even be taken in capsule or powder forms to improve your health.

What Is Pectin?

Pectin is a carbohydrate that's extracted from fruits, vegetables and seeds. The main use is as a gelling agent, thickening agent and stabilizer in food.

It's sold commercially as a white- to light-brown powder that's extracted from citrus fruits.

Companies commonly use pectin in food as a gelling agent, particularly in jams and jellies. It is also used in fillings, medicines, laxatives, throat lozenges, sweets, fruit juices, milk drinks and as a source of dietary fiber.

Apples, guavas, quincc fruit, plums, oranges, other citrus fruits and pear nutrition naturally contain large amounts of pectin, while soft fruits like cherries and strawberries contain small amounts.

What is the difference between pectin and gelatin? Both form a gel-like substance when they are mixed with liquid.

They are both commonly used in food products, like jams, spreads and jellies.

The major difference between the two is that gelatin is found in animal parts. More specifically, it's derived from partial hydrolysis of collagen.

Pectin, on the other hand, is found in plants, so people on a vegan or vegetarian diet can eat products containing it.

Because pectin is a high source of fiber, it's commonly used in a high-fiber diet to treat constipation and digestive issues. It's also known to naturally lower cholesterol, fight diabetes and support weight loss.

Nutrition Facts

Pectin is a natural fiber found in most plants. Apples and oranges, for example, are particularly high in pectin, with the highest concentrations in the skins, cores and seeds.

You can extract it from fruits, or you can purchase a dry mix of pectin at your local health food store.

One package (approximately 50 grams) of an unsweetened, dry mix of pectin has about:

• 163 calories
• 45.2 grams carbohydrates
• 0.1 grams protein
• 0.1 grams fat
• 4.3 grams dietary fiber
• 0.2 milligrams copper (11 percent DV)
• 1.4 milligrams iron (8 percent DV)
• 0.2 milligrams zinc (2 percent DV)

Benefits

1. High Source of Fiber

Pectin fiber is more than just a regulator, it's a benefit-rich fiber that's water-soluble and helps lower cholesterol and increases digestive health.

As a soluble fiber, it works by binding to fatty substances in the digestive tract, including cholesterol and toxins, and promotes their elimination. This means that pectin benefits the body's detoxifying capabilities, helps regulate the body's use of sugars and cholesterol, and improves gut and digestive health.

A 2014 study published in the Journal of Agricultural and Food Chemistry found that pectin reduced the extent of lipid digestion, which was attributed to its binding interactions with specific gastrointestinal components.

Lipid digestion is when large fat droplets are broken down into smaller droplets. This makes it easier for the fat-digesting enzyme, called pancreatic lipase, to digest.

This helps your body break down fats into fatty acids.

A 1994 study published in the Journal of Nutrition found that rats that were fed diets containing pectin had lower LDL and liver cholesterol concentrations than the control group after a 28-day pectin-supplemented diet.

2. Lowers Cholesterol

Pectin is a water-soluble fiber that can bind cholesterol in the gut, thereby preventing its absorption into the bloodstream. Research suggests that the proper dose for high cholesterol is 15 grams of pectin per day.

Pectin can be consumed directly from high-fiber foods like fruits, vegetables and seeds. Plus, these healthy foods are known to lower cholesterol because of their overall fiber content.

A 1998 study published in the Journal of Physiology and Biochemistry suggests that pectin ingestion results in a decrease of cholesterol levels in liver and serum as well as an increase in waste matter. The study involved normal rats that were fed a diet containing 2.5 percent or 5 percent apple or orange pectin, or no pectin, which was the control group, for three weeks.

Cholesterol concentrations were determined in waste (stool) after one, two and three weeks of treatment and in liver and serum at the end of the experimental trials. Cholesterol concentration in waste matter showed a significant increase by week three in rats fed 5 percent orange or apple pectin.

Hepatic cholesterol concentration declined significantly in all pectin-fed groups.

Another study conducted at the University of Florida College of Medicine found that a grapefruit pectin-supplemented diet, without change in lifestyle, can significantly reduce plasma cholesterol. The study lasted for 16 weeks, and it involved 27 human volunteers who were screened to be at medium to high risk for coronary heart disease due to hypercholesterolemia.

The study did not interfere with the participants, current diets or lifestyles. Grapefruit pectin supplementation decreased plasma cholesterol by 7.6 percent and LDL cholesterol by 10.8 percent.

3. Controls Diarrhea

Pectin increases viscosity and volume of stool. Therefore, it's commonly used for natural relief of constipation and diarrhea.

A 2001 study conducted at the Centre for Health and Population Research in Bangladesh evaluated the beneficial intestinal effects of dietary fibers from green banana or pectin in children with persistent diarrhea.

In the study, 62 boys, age 5-12 months, were randomly given a rice-based diet containing either cooked green banana, pectin or the rice diet alone. After seven days, stool weight and consistency, frequency of vomiting and purging, and duration of illness were measured.

By day three post-treatment, significantly more children recovered from diarrhea receiving pectin or bananas than controls, and by day four, these proportions continued to increase.

The results indicate that green banana and pectin significantly reduce amounts of stool, oral rehydration solution, intravenous fluid, frequency of vomiting and diarrheal duration and that pectin is an important step to take to stop diarrhea.

4. Fights Diabetes

Pectin is known to slow down the activity of enzymes that break down starches and sugar.

The absorption of carbohydrates and sugars is slowed down because of the fiber content. This helps prevent blood sugar spikes, which cause glucose intolerance, weight gain and diabetes.

A 1988 study published in the American Journal of Clinical Nutrition evaluated the effects of pectin ingestion on 12 non-insulin-dependent type 2 diabetic patients. The participants were tested for their gastric emptying, glucose tolerance and hormone responses after being placed on a 2,400-calorie, low-fiber diet for two weeks, followed by four weeks of an added supplement with 20 grams of apple pectin.

The results suggest that sustained pectin ingestion slows the gastric-emptying rate and improves glucose tolerance, making it a viable natural aid for diabetes symptoms.

5. Aids Weight Loss

Pectin is a water-soluble complex carbohydrate that serves as a fat-burning food. Because the consistency is gum-like or gel-like, when you eat fresh fruits or veggies with pectin, the cells absorb it instead of the fat.

It also helps you feel full longer. That satiated feeling means you'll chow down less throughout the day.

A 2014 study conducted at Wageningen University in the Netherlands evaluated the effects of pectin supplements on 29 participants. The results suggest that gelled pectin, in particular, was able to reduce appetite, increase energy and lower insulin responses.

A 1997 study published in the Journal of the American College of Nutrition tested the hypothesis that pectin increases satiety for 49 male and 25 female U.S. Army employees within normal weight limits. On days one and two of the study, the participants fasted overnight and were then given orange juice followed by ice cream four hours later.

Satiety was measured on a visual analog scale before and after orange juice and then again after ice cream.

When orange pectin was added to the orange juice, the participants felt more satisfied for up to four hours. They also reported feeling more satisfied for up to 60 minutes after a meal with ice cream.

This suggests that pectin, in doses as small as five grams mixed with orange juice, increases satiety and can aid in a program to lose weight fast by limiting food intake.

6. Promotes Detoxification

Research shows that consuming pectin promotes the detoxification of heavy metals and other toxins that contribute to chronic disease and interfere with the body's capacity to recover from illness.

Because the structure of pectin has a gelling mechanism, it is able to bind to heavy metals (including lead and mercury) as it moves through the GI tract and eliminate them from the body through stool.

History

Since the 18th century, jams and jellies have been made with gelling pectin particularly apple, currant and quince jams. The jell substance was first isolated in 1820 when it was discovered as a key element of jams and jellies.

After its discovery, pectin-rich fruits were added to fruits with less pectin, like strawberries and gooseberries, in order to speed up the jam-making process.

The colonists in New England commonly made their own pectin by extracting it from apple peelings. Years later, during the Industrialization Age, the makers of fruit preserves soon turned to producers of apple juice to obtain dried apple pomace that was cooked to extract it.

By the 1920s and 1930s, factories were built to commercially extract pectin from crushed dried apple and citrus-peel. At this time, it was sold as a liquid extract, but it's now most often used as dried powder because it's easier than a liquid to store and handle.

Uses (and How to Extract)

Pectin is available as an extract and powder at most grocery and health food stores. It can be taken by mouth in capsule form.

You can find capsules or pectin powder in health food stores or online. One popular brand that you can easily find online is Pomona's Universal pectin.

To use the powder, simply dissolve it in liquid and take it on an empty stomach. Studies show that pectin doses of 10-20grams a day may help to control diarrhea.

Some studies show that taking up to 60 grams of modified citrus pectin per day may help to promote detoxification and improve cholesterol levels.

Although it is available in capsule and powder forms for therapeutic purposes, keep in mind that all fruits are made up of at least 5 percent to 10 percent of this fiber. Nutrition-packed apples, peaches, oranges, blackberries, grapes, grapefruit and apricots contain the highest amount among fruits.

Carrots, tomatoes, potatoes and peas are also high in this compound. Just by eating these healthy and delicious foods, you reap the benefits of pectin.

You can also add it, either a dry mix or extracted from fruit, to jams and preserves to prepare them quickly. In fact, by using pectin, you can make a strawberry jam in only 10 minutes.

Without it, jam can take up to four times longer to prepare, and it becomes much sweeter and darker the longer it cooks, taking away from its natural and delicious flavor.

To extract pectin from apples, follow this simple process:

Cut 2 pounds of tart green apples, with the skin, into pieces.
Add pieces to 4 cups of water and 1 tablespoon of lemon juice.
Let apples boil for 30 minutes, until the volume reduces in half.
Strain apples through a cheesecloth.
Boil apples for another 20 minutes.
Pour juices into a sanitized jar and keep it in the refrigerator.
When using a dry mix, you will notice that it easily forms lumps encased in a thin gel layer. The lumps make it difficult to dissolve the mix entirely, so try shearing the power into your mixture using a standing blender.

You can also combine the pectin mix with other soluble powers, like sugar or salt, before whisking it into your liquid ingredients.

You will notice that pectin dissolves much more slowly in high-sugar solutions, so try whisking it into an organic and natural syrup so it dilutes easily. Once the dry mix dilutes, you can add it to homemade jams, jellies and fruit bowls.

Recipes

Pectin is partially responsible for the detoxifying and fat-burning effects of lemon water. A glass of lemon water every day aids digestion, provides ample vitamin C, rejuvenates your skin, boosts energy and helps you lose weight!

When preparing lemon water, it’s best to add the lemon juice to room temperature or warm water - start with half a lemon's worth of juice. Drinking cold lemon water can be a shock to your system.

You get the benefits of lemon water whenever you drink it, but sipping on it in the morning kick-starts your day. Try a glass about a half hour before breakfast; the lemon juice in your belly will help your body absorb your breakfast nutrients better.

Pears are another great source of pectin. For this reason, the fiber content in pears helps regulate blood sugar levels.

Try this Pear Cranberry Salad for lunch or dinner. The flavors of this salad are interesting and work well together - plus you take advantage of the amazing pectin health benefits.

Zucchini is also a great source, so this Zucchini Noodles with Marinara Sauce would be a perfect meal to boost your fiber intake and lower cholesterol levels.

Lastly, since apples provide a good amount of this fiber, you can try this Baked Apple Cinnamon Oatmeal Recipe.

Risks and Side Effects

Pectin is a naturally occurring polysaccharide, and it's regarded as safe for human consumption and has been used successfully for many years in food and beverage industries.

It might decrease the amount of tetracycline antibiotics that can be absorbed by the body. For this reason, taking it with tetracycline antibiotics might decrease the effectiveness of tetracyclines.

To avoid this interaction, take pectin two hours before or four hours after taking tetracycline antibiotics. Some tetracycline antibiotics include demeclocycline (Declomycin), minocycline (Minocin) and tetracycline (Achromycin).

Pectin is high in fiber, and fiber can decrease the absorption and decrease the effectiveness of digoxin (Lanoxin). As a general rule, any medications taken by mouth should be taken one hour before or four hours after pectin to prevent this interaction.

Lovastatin (Mevacor) is used to help lower cholesterol, and pectin might decrease how much lovastatin the body absorbs and decrease the effectiveness of this medication. To avoid this interaction, take it at least one hour after lovastatin.

If you aren't used to consuming a lot of fiber, then slowly bring pectin into your diet. If you consume too much off the bat, you may experience digestive issues like stomach cramps, gassiness, loose stools and diarrhea.

Final Thoughts

Pectin is a carbohydrate that's found naturally in fruits, vegetables and seeds. It's vegan- and vegetarian-friendly and is often used for its soluble fiber content.

Research shows that taking it helps lower cholesterol levels, control diarrhea, fight diabetes and aid weight loss.

It is available in capsule and powder forms. It's also found naturally in many fruits, including apples, pears and oranges.

Although there's no standard dose for pectin, research shows that doses ranging from 10-60 grams per day is safe and effective.

Kidney Beans Nutrition Helps Fight Diabetes, Heart Disease & Even Some Cancers

Named for their close resemblance in color and shape to kidneys, red kidney beans are widely eaten and enjoyed around the globe. Much like cannellini beans or adzuki beans, they're a common addition to soups and stews, but they can be prepared canned or dried and added to a number of other delicious meals as well.

Plus, because kidney beans nutrition is low in fat and rich in protein, complex carbohydrates, vitamins and minerals, these red beans have been linked to a multitude of health benefits, including a reduced risk of cancer, heart disease and diabetes, making them an excellent addition to a well-rounded diet.

Keep reading for more on the many potential red kidney beans benefits and side effects, along with some easy ways to enjoy this flavorful red bean.

Kidney Beans Nutrition Facts

Kidney beans are highly nutritious. Each serving is rich in protein and micronutrients like folate, iron and manganese.

Plus, a good chunk of the carbs in kidney beans nutrition are actually composed of fiber, a type of indigestible plant compound that's loaded with health benefits.

One cup (approximately 177 grams) of cooked red kidney beans nutrition contains about:

• 219 calories
• 39.7 grams carbohydrates
• 16.2 grams protein
• 0.2 grams fat
• 16.5 grams fiber
• 131 micrograms folate (33 percent DV)
• 5.3 milligrams iron (29 percent DV)
• 0.6 milligram manganese (28 percent DV)
• 0.5 milligram copper (26 percent DV)
• 243 milligrams phosphorus (24 percent DV)
• 742 milligrams potassium (21 percent DV)
• 85 milligrams magnesium (21 percent DV)
• 0.2 milligram thiamine (15 percent DV)
• 117 milligrams calcium (12 percent DV)
• 1.5 milligrams zinc (10 percent DV)
• 0.6 milligram vitamin B6 (9 percent DV)
• 0.1 milligram riboflavin (6 percent DV)
• 1 milligrams niacin (5 percent DV)
• 0.4 milligrams pantothenic acid (4 percent DV)
• 2.1 milligrams vitamin C (4 percent DV)
• 2.1 micrograms selenium (3 percent DV)

Health Benefits

1. High in Antioxidants

Kidney beans nutrition is a great source of antioxidants, which are powerful compounds that help neutralize free radicals to protect against cell damage and disease. They're particularly high in anthocyanins such as pelargonidin, which is responsible for providing the red beans with their signature rich color.

In addition to decreasing inflammation to promote better health, high-antioxidant foods may also aid in the prevention of chronic conditions like heart disease, cancer and autoimmune disorders.

2. Improve Heart Health

Heart disease is the leading cause of death around the globe. Fortunately, making a few simple modifications to your diet and lifestyle can significantly decrease your risk of disease.

Switching up your diet is especially important, and some research suggests that enjoying plenty of legumes as part of a healthy diet can reduce levels of total and bad LDL cholesterol, both of which are major risk factors for heart disease.

Not only that, but the soluble fiber found in kidney beans nutrition helps produce short-chain fatty acids, such as butyrate and propionate, which may decrease cholesterol synthesis in the liver and reduce levels of LDL cholesterol.

What's more, some studies have found that legumes, such as red beans, can effectively decrease markers of inflammation, which often contribute to chronic conditions such as heart disease.

3. Control Blood Sugar

According to a review published in American Journal of Clinical Nutrition, adding pulses to your diet could decrease levels of fasting blood sugar and insulin, both of which can help support long-term blood sugar control.

Kidney beans nutrition is also loaded with fiber, an important nutrient that slows the absorption of sugar in the bloodstream to keep blood sugar levels in check.

4. Combat Diabetes

Clinical trials consistently show that swapping out other high-carb foods for beans can reduce blood sugar levels in people with and without type 2 diabetes.

Kidney beans generally have a much lower glycemic index than other carbohydrate-rich foods, likely a result of their content of fiber and resistant starch. The glycemic index is a measure of how much certain foods increase blood sugar levels after consumption.

One study of 3,349 people found that consuming a high amount of legumes and lentils was associated with a lower risk of developing type 2 diabetes over a four-year period. Not just that, but the study also found that substituting half a serving of legumes per day for a similar serving size of foods like eggs, bread, rice or baked potatoes was tied to a lower risk of developing diabetes as well.

5. Help Treat and Prevent Certain Cancers

Colorectal cancer is an incredibly common and deadly type of cancer. In fact, in 2017 alone, colorectal cancer accounted for 50,260 deaths in the United States.

Kidney beans nutrition is a great source of flavonols, which are beneficial plant compounds that act as antioxidants in the body. According to a 2009 study out of Maryland, consuming a higher amount of flavonols was tied to a lower risk of advanced adenoma recurrence.

Further in vitro research published in International Journal of Biological Macromolecules found that certain compounds in white kidney beans were able to block the growth and spread of cancer cells, suggesting that kidney beans may act as a powerful cancer-fighting food.

6. Aid in Weight loss

Diet and exercise are key when it comes to keeping excess weight under control, and some research has found that adding red or white kidney beans to your diet can be a powerful tool to help keep your waistline in check.

In fact, one study published in Journal of the American College of Nutrition reported that increased bean consumption may be linked to improved nutrient intake, lower body weight and decreased belly fat.

Additionally, kidney beans are high in protein and fiber, both of which are important nutrients on any weight loss diet. Fiber moves through the body slowly to promote feelings of satiety while protein has been shown to reduce levels of ghrelin, a hormone that stimulates feelings of hunger.

Kidney beans nutrition is also rich in alpha-amylase inhibitors, which are a type of protein also found in other types of beans as well as grains like rice and wheat. Because of their ability to prevent starch absorption and breakdown, alpha-amylase inhibitors have often been used to boost weight loss.

However, because cooking inactivates these compounds, it's unclear how beneficial it may be in cooked beans.

Risks and Side Effects

Kidney beans must be cooked prior to consumption because raw kidney beans contain phytohaemagglutinin, which is a type of toxin that can cause liver damage. Within just a few hours after eating raw kidney beans, symptoms like diarrhea, dizziness, nausea, vomiting and extreme stomach pain can set in and may even require hospitalization in extreme cases.

For this reason, it's always best to soak kidney beans and discard the soaked liquid before cooking them. Cooking dried kidney beans in a slow cooker is discouraged, since the toxin remains in the beans and water as well.

Some diets, including the Paleo diet, ketogenic diet and FODMAP diet, discourage the consumption of beans because they are relatively high in carbohydrates and fructans and contain phytates or phytic acid, which are considered to be antinutrients that block the absorption of vitamins and minerals.

The kidney beans plant also contains lectins, a class of proteins thought to cause leaky gut, which may contribute to conditions like arthritis and poor vitamin and mineral absorption in the long run.

How to Cook

Kidney beans are often soaked and sprouted prior to cooking, which improves digestion and nutrient absorption. Ideally, kidney beans should be soaked for eight hours or overnight before cooking.

When cooking, three parts water to one part beans for an hour to an hour and a half is best.

You may also opt for canned kidney beans, which are a convenient option that offer a similar set of nutrients but are often higher in sodium. If you're watching your sodium intake, selecting low-sodium varieties or draining and rinsing the beans can slash the sodium content by up to 41 percent to optimize the canned kidney beans nutrition profile.

However, keep in mind that draining and rinsing canned beans may reduce the total amount of other nutrients, including water-soluble nutrients like vitamin C. If you're concerned about potential nutrient loss, pairing your red beans with other healthy foods, such as onions, celery, carrots, garlic and bell peppers, can help boost the nutritional value of your meal.

Conclusion

• The kidney bean is a nutritious type of legume that is loaded with health benefits.
• These red beans are a nutrient-dense food, meaning that each serving packs plenty of protein, fiber and micronutrients for a relatively low amount of red kidney beans calories.
• Some research also suggests that they could potentially help reduce blood sugar levels, increase weight loss, improve heart health and protect against certain types of cancer.
• There are several options for how to cook kidney beans, but most recommend soaking the beans first to improve digestion and nutrient absorption.
• Try adding this versatile legume to soups, stews, curries and veggie burgers to ramp up the health benefits of your favorite recipes.

Brown Rice Nutrition May Lower the Risk of Diabetes & Heart Disease

In moderation, brown rice can be a very nutritious gluten-free carbohydrate and healthy rice choice overall. Brown rice nutrition doesn't have too many calories per serving, but the nutrient content certainly is up there, whether we're talking brown rice eaten on its own or brown rice protein powder. Rice nutrition is actually an important topic since about half of the world's inhabitants (especially East and Southeast Asia) is completely reliant on rice as a staple food in their daily diets.

Is rice healthy? The answer is not always. Refined carbohydrates like white rice are basically fake foods and do nothing to promote the health of your body. So is white rice good for you? No, it's stripped of its nutrients, leaving pretty much nothing but carbohydrates that enter the bloodstream like an injection of sugar.

Brown rice nutrition, on the other hand, is loaded with vitamins and minerals as well as fiber and protein to balance the carbs in brown rice. Scientific studies has even shown that brown rice nutrition can reduce the risk of developing diabetes as well as heart problems. It’s also a safe choice for anyone following a gluten-free diet.

5 Health Benefits of Brown Rice Nutrition

1. Boost Heart Health

Brown rice has a large amount of plant lignans, which help form plant cell walls. These lignans are also believed to protect humans against various diseases, including heart disease.

Another great thing that brown rice is high in? Magnesium. This mineral is absolutely vital to heart health, and magnesium deficiency can be harmful on many levels. For starters, magnesium helps maintain normal heart rhythm, and scientific studies show that heart health in both men and women is significantly improved with an increased dietary intake of magnesium. Studies also demonstrate that getting your magnesium from your diet rather than supplements is likely preferable, especially for people who have already suffered heart attacks in the past.

Overall, both animal and human studies have confirmed that brown rice can decrease cardiovascular risk factors and has cardio-protective effects. (4, 5) Brown rice is also high in selenium, another major heart-boosting nutrient.

2. Rich in Manganese

One of the most impressive attributes of brown rice nutrition is its extremely high manganese content per serving. A cup of cooked brown rice fulfills almost all of our daily manganese needs at 88 percent. Manganese isn't talked about as much as some other nutrients, but it's extremely important to optimal health.

It's an important trace mineral needed for many vital functions, including nutrient absorption, production of digestive enzymes, bone development, formation of blood-clotting factors and immune system defenses. If you don’t get enough manganese in your diet, it can put you at risk for a lot of unwanted health problems, including weakness, infertility, bone malformation and seizures. This nutrient found abundantly in brown rice also helps the body regulate blood sugar, absorb calcium properly and metabolize carbohydrates. So having manganese in brown rice actually helps you to metabolize it better.

3. Decreases Cholesterol Levels

Whole grain foods like brown rice contain both fiber and bran. This is why brown rice offers so many more health benefits than white rice - it still has its bran content.

Studies have shown that the rice bran and fiber contained in brown rice may be able to lower unhealthy cholesterol levels, particularly LDL cholesterol. The fiber in brown rice naturally aids in lowering cholesterol levels in the body by binding to cholesterol in the digestive system, which causes it to be excreted by the body.


4. Lowers Diabetes Risk

Scientific research has shown that opting for brown rice instead of white rice may actually decrease your risk of developing diabetes. Refined carbs like white rice are not a friend of diabetics (or of anyone really) because they raise blood sugar so quickly and easily.

A 2010 study out of Harvard School of Public Health revealed that if you consume a little over two servings of white rice (about 12 ounces) per week, making the switch to brown rice could decrease type 2 diabetes risk by an estimated 16 percent. This makes sense since white rice has a significantly higher glycemic index compared to brown rice. The researchers also pointed out that brown rice eaters tended to be healthier overall, eating more whole grains in general and exercising more frequently. Brown rice lovers were also less likely to smoke cigarettes or have diabetes running in their families.

This isn't to say that white rice causes diabetes, but brown rice definitely appears to lower the risk of developing diabetes, thus making it a better choice for anyone following a diabetic diet plan.

5. Safe for Gluten-Free Diets

Brown rice is often a go-to carb for many gluten-free eaters. Similar to oatmeal, brown rice is a naturally gluten-free food as long as it's not contaminated by gluten-containing substances. Many people who avoid gluten in their diets can easily fall short on fiber and the beneficial B vitamins found in whole grains. The good news here is that brown rice provides lots of fiber and B vitamins minus the gluten.

What Is Brown Rice?

Rice is an edible, starchy cereal grain that's naturally gluten-free. The scientific name for rice is Oryza sativa. Brown rice nutrition facts are quite impressive and definitely beat white rice nutrition any day. When rice kernels are harvested, they're enclosed in their outmost layer known as the hull or husk. Brown rice only has the hull of the rice kernel removed so it maintains the grand majority of its inherent nutritional value. When brown rice is further processed to remove the bran as well, then it becomes white rice and loses most of its nutrients as a result of this processing.

When did people first start eating rice? Cultivation of rice is said to have begun about 6,000 years ago in China, while archeologists have found rice seeds about 9,000 years old. Rice has its longest history in Asia where it still continues to be a staple to this day. Fast-forward to current times, and rice is popular around the world and has a place in such a large variety of cuisines from Asian to Mexican to Indian, just to name a few.

Is brown rice healthy? Highlights of brown rice nutrition include high amounts of manganese, selenium, magnesium, phosphorus and B vitamins. It also offers a substantial amount of fiber and protein per serving. What about the calories in brown rice? They're there, but they're not too high per serving. A half cup of cooked brown rice only contains a little over 100 calories, and brown rice nutrition is plentiful.

Brown Rice Nutrition Facts
A cup (8 ounces) of cooked brown rice contains about:

• 216 calories
• 44.8 grams carbohydrates
• 5 grams protein
• 1.8 grams fat
• 3.5 grams fiber
• 1.8 milligrams manganese (88 percent)
• 19.1 micrograms selenium (27 percent)
• 83.9 milligrams magnesium (21 percent)
• 162 milligrams phosphorus (16 percent)
• 3 milligrams niacin (15 percent)
• 0.3 milligram vitamin B6 (14 percent)
• 0.2 milligram thiamine (12 perecent)
• 0.2 miligram copper (10 percent)
• 1.2 milligrams zinc (8 percent)
• 0.6 milligrams pantothenic acid (6 percent)
• 0.8 milligram iron (5 percent)
• 7.9 micrograms folate (2 percent)
• 19.5 milligrams calcium (2 percent)
• 83.9 milligrams potassium (2 percent)

Brown Rice vs. Black Rice vs. White Rice

When it comes to white rice vs brown rice, brown rice nutrition definitely wins since brown rice gets polished (stripped of its nutrients) to become white rice. Unless white rice is enriched, it really doesn't offer the consumer much of anything in terms of nutrients so white rice nutrition is basically nonexistent. However, the less popular black rice aka forbidden rice- is actually even more impressive than brown rice nutrition, but it does contain a lot more calories for the same serving.

Here's how the different types of rice differ in terms of nutrient content when we compare a 100-gram cooking serving of each kind:

• Brown rice: 111 calories, 3 grams protein, 2 grams fiber, 0.4 milligrams iron
• White rice: 130 calories, 2 grams protein, 0 grams fiber, o.2 milligrams iron
• Black rice: 356 calories, 8.9 grams protein, 2.2 grams fiber, 2.4 milligrams iron

All rice is naturally gluten-free, but brown and black rice as well as wild and red rice are also considered to be whole grains. These whole grain rice are naturally high in B vitamins and other nutrients. White rice, however, has to have B vitamins added into it in order to provide any white rice nutrition.


Brown Rice Buying Tips and How to Cook

If brown rice is anything in the kitchen, it's versatile. You can add it to soups, stews, stir-fries and salads. You also use it to make homemade sushi, or you can make it the backdrop to a healthy protein like wild-caught salmon or a grass-fed steak. And don't forget about dessert because brown rice can also be the star of a healthy rice pudding recipe.

Buying Brown Rice

Brown rice is easy to find at any grocery store or health store. I recommend buying organic, which some experts say can reduce the arsenic content of brown rice. Since brown rice still has the healthy natural oils of the germ, it also has a shorter shelf life compared to white rice. Always store brown rice in an airtight container away from heat, light and moisture, which typically gives it a shelf life of at least six months. If you want your brown rice to last even longer, you can store it in an airtight container in the refrigerator or the freezer. If you choose to buy brown rice in bulk, try to opt for a store source that has a high turnover rate.

How to Cook Brown Rice

Before cooking brown rice, at the least you always should make sure to rinse it and remove any debris. I also highly recommend soaking and sprouting your brown rice before cooking it, which has been found to decreases allergens and phytic acid content while increasing the absorption of nutrients.  Soak brown rice for about 12 hours and let it sprout for no more than one to two days.  You can also buy already sprouted brown rice at some stores or online.

Brown rice generally needs more cooking time than white rice. It's best to cook brown rice like pasta. Instead of following cooking instructions on rice packages, cook it by adding much more water. (Kind of how you would cook pasta - six to 10 parts water per one part rice.) Scientists proved this method could reduce arsenic levels, especially inorganic arsenic, in rice by up to 40 percent. It could, however, also lower levels of some rice nutrients too. I also want to note that researchers from the U.K. found that cooking rice in a coffee pot reduced arsenic by up to 85 percent.

Brown Rice Precautions

Brown rice is considered safe for the majority of people in normal food amounts.  I do suggest not going overboard in your brown rice consumption because arsenic in rice is a valid concern. Unfortunately, the Food and Agriculture Organization of the United Nations warns that, Rice in particular can take up more arsenic than other foods and due to its high consumption can contribute significantly to arsenic exposure.

A Consumer Reports stud revealed that there were measurable amounts of arsenic in virtually every one of the 60 varieties of rice it tested. It also found that rice cereal and rice pasta can have much more inorganic arsenic so it's important to limit rice product intake in children, especially since rice cereals are commonly fed to young children.

Since rice is one of the most popular gluten-free alternatives on the market today, this finding is definitely concerning. However, Consumer Reports advises shoppers to choose brown rice from California, India or Pakistan because brown rice from these areas tends to have about a third less inorganic arsenic than other brown rice.

The Food and Drug Administration has yet to set set a federal limit for arsenic in rice and rice products. According to the FDA, buying organic brown rice doesn't equate to lower arsenic levels since arsenic is absorbed by plants regardless of growing methods. However, I do recommend opting for organic brown rice when you can.

It's possible to have a brown rice allergy. If you have any food allergy symptoms after consuming brown rice, discontinue consumption and see an allergist.

Final Thoughts on Brown Rice Nutrition

• In moderation, brown rice can be a healthy, nutrient-rich addition to the diet.
• It's frustrating that brown rice contains arsenic, but thankfully there are ways to reduce arsenic in rice, like cooking rice in a lot of water.
• You should also try to purchase organic brown rice grown in areas that have been found to produce rice with less arsenic like California, India or Pakistan.
• Soaking and sprouting brown rice can get rid of unhealthy elements while increasing its nutrient availability.
• It's inexpensive to buy brown rice, and it is extremely easy to use.
• Brown rice nutrition is very impressive and offers many health benefits, including reducing the risk of heart disease, high cholesterol and diabetes.

Anasazi Beans: The Native American Bean that Fights Cancer and Diabetes

Have you ever eaten anasazi beans before? If you haven't, you should strongly consider adding this cousin of the pinto bean to your diet.

The anasazi bean has a strong nutritional profile, marked by a high amount of iron per serving, as well as calcium, potassium and more. Anasazi beans also contain lectins, which researchers are finding potentially have anti-tumor, immunomodulatory, antifungal, antibacterial and even anti-HIV abilities.

Oh, and that's not all. Anasazi beans are also cancer-fighting foods that simultaneously help fight diabetes naturally. So while anasazi is actually a Navajo word that means ancient ones or ancient enemies, but this bean should definitely be your friend when it comes to your health.

What Are Anasazi Beans?

Anasazi beans have been cultivated throughout generations of Southwestern Native American tribes in the U.S. and have also been harvested in the wild. Today these beans are commonly used in many Latin American and Southwestern cooking.

The Anasazi bean is very visually appealing with its burgundy and white colored speckles they almost look like they’ve been splatter painted. This type of bean, which turns pink once cooked, tends to be sweeter and milder than other beans. They're used in many refried bean recipes and other baked bean recipes.

Nutrition Facts

These beans are packed with the typical healthy bean profile of protein, starches and fiber, as well as potassium and calcium. In fact, this cousin of the pinto bean, while having the same amount of fiber, actually has around a quarter less of the gas-causing complex carbohydrates of other beans and cooks in a third of the time.

Anasazi beans, or Phaseolus vulgaris cv., are harder to find than other beans, but their nutritional benefits are just as impressive. A half cup of raw Anasazi beans contains about:
280 calories 52 grams carbohydrates 14 grams protein 2 grams fat 12 grams fiber 500 milligrams calcium (50 percent DV) 5.4 milligrams iron (30 percent DV) 680 milligrams potassium (19.4 percent DV)

Health Benefits

1. Treat and Prevent Diabetes

The steady and slow source of glucose provided by the mix of carbohydrates, fiber and protein in Anasazi beans is great for diabetics. Studies have shown that a specific carbohydrate-binding protein in anasazi beans called lectin is a natural glucose-binder that is excellent for normal blood sugar management.

While many types of lectins cause negative reactions in the body, there are also health-promoting lectins that can decrease incidence of certain diseases. Additionally, the body uses lectins to achieve many basic functions, including cell-to-cell adherence, inflammatory modulation and programmed cell death. Some lectins are antinutrients and toxic, but anasazi beans are a significant source of non-toxic lectin.

2. Fight Cancer

Anasazi beans have antimutagenic and antiproliferative compounds that help decrease the risk of cancer as well as reduce of the spread of cancer. More specifically, when three leukemia patients were given the lectin extract from the anasazi bean during research, it was revealed that the protein compound in fact killed the leukemic cells in the patients' blood that had become relapsed or drug-resistant.

3. Improve Heart Health

The antioxidant capacity of the anasazi bean can be an important additive in your diet for heart health. The Phaseolus family of anasazi beans is a highly rich source of bioactive compounds as well as enzymes that reduce cholesterol and low-density lipoprotein (what enables fats to be carried in the bloodstream), which benefits your cardiovascular system.

4. Boost the Immune System

These heirloom beans contain lectin strands that have a strong ability to fight against certain autoimmune diseases. In a study published in the Journal of Biomedicine and Biotechnology, the lectin in anasazi beans was shown to have potent anti-HIV properties.

Scientists showed that the Anasazi bean lectin inhibited HIV-1 reverse transcriptase. This is highly significant since without reverse transcriptase, HIV can't become incorporated into the host cell and can't reproduce.

5. Combat Inflammation

One to two servings a day of anasazi beans can help toward reducing bodily inflammation, which triggers pretty much every kind of disease. Several studies have found that people who eat diets high in fiber have lower C-reactive protein (CRP) levels in their blood. CRP is the marker of inflammation that's been linked to diseases like diabetes, heart disease and rheumatoid arthritis.

High-fiber foods like beans can also decrease inflammation by lowering your body weight and feeding beneficial bacteria living in your gut, which then releases substances in your body that promote lower levels of inflammation.

Anasazi beans are very high in fiber, which means that their consumption can help to lower CRP levels, increase beneficial bacteria, decrease body weight and, in turn, decrease overall inflammation in your body.



Anasazi Beans vs. Black Beans

How do anasazi beans stack up against other beans?
Let’s take a look at how they compare to black beans.

• Anasazi beans have much lower levels of tannins and phytates than black beans.
• Anasazi beans have lower levels of purine than black beans for gout sufferers.
• Anasazi beans have 14 grams of protein per one cup cooked vs. black beans, which have 15 grams of protein per one cup cooked.
• Black beans and anasazis beans both contain iron and folate, which helps prevent anemia.
• Anasazi beans win when it comes to potassium with 680 milligrams (per one cup) vs. black beans with 611 milligrams of potassium (per one cup).
• Both are high in dietary fiber, which makes them both excellent for digestion, including constipation prevention, cholesterol levels and heart health.

Interesting Facts

• Anasazi beans have a unique and rich history. They're also known as cave beans, New Mexican Appaloosa and Jacob's Cattle.
• In the mid-1900s, archeologists found these beans in a clay pot while excavating a cave in the Southwestern U.S. Some stories say that those very beans had actually sprouted and were used to seed new strains of the bean.
• They're now known as heirloom beans and are renowned as much for bringing back a taste of history as they are for their sweetness.
• Heirloom cultivars are important because they're not used in large-scale agriculture but are in small and often isolated farming communities that have not disturbed the plant for large-scale production. This often gives these heirloom seeds a unique flavor and nutritional profile.
• Many of the heirloom vegetables and legumes are air pollinators and have been wildly cultivated throughout generations. This is particularly important for a legume such as the anasazi bean because the seeds become resistant to many pollutants, diseases, severe weather and pests.

How to Cook

Anasazi beans are best when purchased in the dried state and out of the bulk section in your local health food store, or at a reputable dealer online. You can also find them at the farmers market depending on where you live.

Check for beans that are shiny and firm with even coloring, which shows recent harvesting. You must soak them overnight before cooking the next day. They should also be picked through to sort out any debris or shriveled beans.

Anasazi beans are great because they take much less time to cook than other beans. You can quick soak them by pouring boiling water over them and letting them sit for an hour, or soak them in cold water overnight.

Once soaked, anasazi beans only need to be brought to a boil and then simmered in a covered pot for roughly 10 minutes to an hour depending on the recipe and preferred texture. They have a wonderful sweet meatiness to them that lends perfectly to stews and baking. They can also be cooked in hot water and seasoned. Anasazi beans can be used as a replacement bean in any dish calling for kidney or pinto beans.

Store the dried beans in an airtight container in a dark place. They will last indefinitely, but it's best to consume within six months as they begin to fade in taste and start losing moisture. The fresher they are, the better and creamier they taste.

Risks and Side Effects

Anasazi beans are a great natural food that can have powerful, positive effects on your body's health. As with all beans, they do have the potential to cause mild side effects like migraines due to tannins and intestinal gas.

However, this unique heirloom bean actually contains much less headache- and gas-producing compounds when compared to other beans.

Final Thoughts

The anasazi bean has a strong nutritional profile, marked by a high amount of iron per serving, as well as calcium, potassium and more. Anasazi beans also contain lectins, which researchers are finding potentially have anti-tumor, immunomodulatory, antifungal, antibacterial and even anti-HIV abilities.

Anasazi beans have also been shown to treat and prevent diabetes, fight cancer, improve heart health, boost the immune system, and combat inflammation.

They make a great addition to many recipes, often used in stews, baking, and refried bean or baked bean recipes. They also take less time to cook than most other beans, making them a nutritious legume you can whip up even when you're crunched for time.

Even better, they cause less negative side effects like flatulence than other beans. That's why anasazis are the recommended bean for people looking for legumes in their diets without the gassy, bloating side effects.

Berberine: The Plant Alkaloid that Helps Treat Diabetes & Digestive Problems

Berberine comes from China and India, where it was first utilized thousands of years ago in Traditional Chinese Medicine and Ayurvedic medicine.

What is berberine used for today? It's been shown in studies to have many pharmacological effects, including antimicrobial, antitumor, anti-inflammatory and blood glucose-lowering capabilities.

Extracts and supplements made from this compound, such as berberine HCL, are generally inexpensive, safe and well-known for their broad antibacterial activities. They may even be able to help naturally treat conditions without the use of antibiotics.

What Is Berberine?

Berberine (also known as berberine hydrochloride) is a natural isoquinoline alkaloid found in a wide variety of herbs, including goldenseal, barberry, goldthread, Oregon grape and tree turmeric.

Within these plants, the berberine alkaloid can be found in the stem, bark, roots and rhizomes (rootlike subterranean stems) of the plants. It has a deep yellow color — so much so that it has been used as a natural dye.

Berberine is found in a group of shrub plants called Berberis. It is also the main active component of two herbs that are popular in natural medicine: Coptidis Rhizoma and Phellodendri Chinensis Cortex.

In Traditional Chinese Medicine, these herbs have been used to naturally treat diabetes for centuries. This compound also has a long history of use for managing bacterial gastroenteritis, diarrhea and other digestive diseases.

Alkaloids are defined as a class of organic compounds of plant origin containing mostly basic nitrogen atoms. Consuming them can have pronounced physiological actions on humans, especially pertaining to cardiovascular and metabolic health.

A growing number of studies have uncovered evidence that berberine benefits can include protecting against:

• Metabolic syndrome
• Diabetes
• Gastrointestinal infections
• Heart disease
• High cholesterol
• Hypertension (high blood pressure)
• Immune challenges
• Joint problems
• Low bone density
• Weight control
• Possibly depression and cognitive decline
• Potentially formation of cancer cells

Why is this? It's due to the molecule structures berberine possesses.

Its molecular formula is C20H18NO4, and like other protoberberine alkaloids — such as jatrorrhizine — it can do wonders for health.

Health Benefits

1. Potential Diabetes Treatment

In one study, berberine was found to help lower blood glucose. This can help prevent and treat type II diabetes and its complications, including diabetic cardiovascular disease and diabetic neuropathy.

It’s also been shown to have positive effects on glucose-lipid metabolism, inflammatory factors and insulin resistance in patients with metabolic syndrome.

One of the most impressive studies compared taking 500 milligrams of the compound two to three times daily for three months to taking the common diabetes drug metformin. Berberine was able to control blood sugar and lipid metabolism as effectively as metformin, with researchers describing it as a “potent oral hypoglycemic agent.

Additional studies have also indicated that berberine improves glucose uptake and lipid metabolism disorders. For example, a study published in Evidence-Based Complementary and Alternative Medicine demonstrated that berberine can improve insulin sensitivity by adjusting adipokine secretion.

Thanks to its effects on insulin sensitivity, this compound may also help prevent kidney damage, according to some studies.

2. May Help Lower High Cholesterol and High Blood Pressure

There's evidence that berberine may help lower high LDL, total cholesterol and high blood pressure levels.

A study published in the journal Metabolism showed that berberine reduced serum cholesterol along with triglyceride levels in type 2 diabetic patients. It seems to work by inhibiting PCSK9, which, as research from Harvard Medical School notes, helps lower cholesterol.

A separate study found that the combined administration of red yeast rice — well-known for its ability to naturally lower cholesterol — and berberine may provide a broader range of cholesterol protection with a lower risk of serious adverse effects compared to prescription statin therapy.

In animal studies, berberine has been shown to decrease abnormally high concentrations of fats and lipids in the blood by promoting the excretion of cholesterol from the liver and inhibiting the intestinal absorption of cholesterol.

Because it can lower blood sugar, improve LDL cholesterol and triglyceride levels, reduce testosterone levels, and lower waist-to-hip ratio, it offers benefits for women with polycystic ovary syndrome (PCOS) as well.

It can also improves blood pressure levels and circulation among people with metabolic syndrome when consumed with a healthy diet high in antioxidants or supplements such as folic acid, coenzyme Q10 and astaxanthin.

3. May Help Support Weight Loss

Berberine is one of few compounds that is capable of activating adenosine monophosphate-activated protein kinase (or AMPK). AMPK is an enzyme inside the human body's cells, which is often called a metabolic master switch since it plays a crucial role in regulating metabolism.

AMPK activation boosts fat burning in the mitochondria, which is why studies have demonstrated that berberine may help stop fat accumulation in the human body and protect against metabolic syndrome.

In one study published in Phytomedicine, obese adults were given 500 milligrams of berberine orally three times per day for a total of 12 weeks. The efficacy and safety of the treatment was determined by measurements of body weight, comprehensive metabolic panel, blood lipid and hormone levels, expression levels of inflammatory factors, complete blood count and electrocardiograph.

Overall, this study displayed that berberine is a potent lipid-lowering compound with a moderate weight loss effect.



4. Potential Protection Against Cognitive Decline

Studies have evaluated the therapeutic potential of berberine against neurodegenerative diseases like Alzheimer's disease, Parkinson's disease and trauma-induced neurodegeneration. While more research is warranted, one study revealed that there are multiple positive effects of berberine some of which enhance neuroprotective factors/pathways and others that counteract neurodegeneration.

Animal studies have also shown that it may help fight depression. There's evidence that berberine possesses protective central nervous system activities, particularly the ability to inhibit monoamine oxidase-A, an enzyme involved in the degradation of norepinephrine and serotonin, that has mood-lifting effects.

5. Can Help Manage SIBO

Patients who suffer from small intestine bacterial overgrowth (SIBO) symptoms have excessive bacteria in their small intestines. Present conventional treatment of SIBO is limited to oral antibiotics with inconsistent success.

The objective of one study published in Global Advances in Health and Medicine was to determine the remission rate of SIBO using an antibiotic versus an herbal remedy. It found that the herbal treatment, which included berberine, worked just as well as antibiotic treatment and was equally safe.

6. Supports Heart Health

Part of berberine's positive effect on heart health likely stems from the compound's ability to help keep blood sugar levels and obesity in check, both of which can raise the risk of coronary heart disease.

It also stimulates the release of nitric oxide, a signaling molecule that relaxes the arteries, increases blood flow, lowers blood pressure and protects against arteriosclerosis.

In research published in the World Journal of Cardiology, people who took berberine had better heart function and were better able to exercise than those who took a placebo.

The cardiovascular effects of berberine also suggest its possible clinical usefulness in the treatment of arrhythmias and heart failure.

7. May Improve Lung Health

Research suggests that berberine benefits lung function due to its anti-inflammatory effects. This alkaloid has even been shown to reduce the effect of cigarette smoke-induced acute lung inflammation.

In one study published in the journal Inflammation, mice were exposed to cigarette smoke to cause acute lung injury and were then given 50 mg/kg of berberine intragastrically. Upon examination of lung tissues, it was found that cigarette smoke caused inflammation of the lung's alveoli along with cellular edema or abnormal fluid retention.

However, pretreatment with berberine significantly lessened lung inflammation and ameliorated cigarette smoke-induced acute lung injury through its anti-inflammatory activity.

8. May Protect the Liver

Is berberine good for the liver? Although more research is needed to confirm it can defend against liver diseases, early research suggests that berberine supports the liver by decreasing blood sugar, insulin resistance and triglycerides, which are markers of liver damage in people with diabetes and viruses like hepatitis.

It may also offer support for people with fatty liver disease. Studies have found that berberine exerts anti-hyperglycemic and anti-dyslipidemic effects, meaning it improves glucolipid metabolism, which can help address root causes of fatty liver disease.

9. Potentially Has Anti-Cancer Effects

There is increasing research on the regulation of cancer cell metabolism by berberine hydrochloride. That's because berberine may help induce cancer cell death.

Its anticancer activity, specifically inhibiting growth and proliferation of cancer cells, makes it likely to become a natural component of the nanoparticulate delivery systems used for cancer berberine therapy. For example, berberine induced apoptosis of human tongue cancer cells in research conducted at China Medical University.

How to Use It (Plus Dosage)

Berberine can be found in supplement form, most commonly as berberine HCL, online or in most health food stores.

Be careful not to confuse berberine with piperine (black pepper extract), berberrubine (a metabolite) or berberol (a brand name mixture of tree turmeric and milk thistle).

Since berberine has a short half-life, you generally need to take this supplement in divided doses (such as three times a day) to keep stable levels in your blood.

Many studies use dosages of 900 to 1,500 milligrams per day. It's most commonly recommended to take 500 milligrams three times per day for a total of 1,500 milligrams per day.

It should be taken with a meal, or shortly after, to take advantage of the blood glucose and lipid spike that comes with eating a meal. High doses taken acutely may cause stomach upset, cramping and/or diarrhea, which is another good reason to take berberine in multiple doses throughout the day.

You can work with a natural health care practitioner to determine the dose that works best for you.

Some people also apply berberine directly to the skin to treat burns and to the eye to treat bacterial infections, like trachoma, that frequently causes blindness. It has been shown to be effective against a wide range of bacteria, protozoa and fungi that can affect the skin.

Risks, Side Effects and Interactions

What are side effects of berberine? If you have a medical condition or are on any medications, including antibiotics, then it is recommended that you speak to your doctor before taking it.

This is especially important if you currently take blood sugar-lowering medications.

Since it can lower blood sugar, diabetics who are controlling their blood sugar with insulin or other medications must use caution when using this supplement to avoid dangerously low blood sugar levels. People with low blood pressure should also be careful when using it since it can naturally lower blood pressure.

Pregnant and nursing women should not take berberine.

Is berberine safe to take long term? It's best to speak with a doctor if you plan to supplement with it for more than 12 weeks.

Overall, this alkaloid has an outstanding safety profile. The main side effects are related to digestion and are minor, as there are some reports of cramping, diarrhea, flatulence, constipation and stomach pain.

Again, by sticking with recommended smaller dosages spread out through your day and after meals — these possible minor negative berberine side effects can be avoided all together.

Conclusion

• Popular in traditional Chinese and Ayurvedic medicine treatments, berberine is a natural alkaloid found in a wide variety of herbs.
• It's proven to possess antibacterial, antimicrobial, antitumor, anti-inflammatory and blood glucose-lowering effects.
• Berberine benefits include potentially treating diabetes, lowering high cholesterol, combating obesity, protecting against neurological diseases, treating SIBO, supporting heart health and boosting lung health.
• It also shows potential for cancer inhibition, digestive issues, osteoporosis, burns, bacterial infections and even depression, though further research is needed.
• Berberine side effects are rare when moderate doses are taken, but it can lower blood sugar and blood pressure, so those who take medications must use caution when using this supplement.