Participants: Nick Evenson (Host), Dr. James Marcum
Series Code: UP
Program Code: UP000097A
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00:17 Did you know that for thousands of years beans have been a
00:19 staple for cultures all around globe? 00:22 You may not understand all of the complexities of the 00:25 nutrition of beans, but we're going to dive into that a 00:27 little bit today as we discuss food as medicine. 00:30 Stay with us as we're going to begin the Ultimate 00:33 Prescription in just a moment. 00:35 I'm Dr. James Marcum. 00:37 Are you interested in discovering the reason why? 00:40 Do you want solutions to your health care problem? 00:43 Are you tired of taking medications? 00:46 Well, you're about to be given the Ultimate Prescription. 00:52 Thanks for joining us today on the Ultimate Prescription. 00:55 I'm your host, Nick Evenson, and I'm here with Dr. James Marcum. 00:58 And today we are continuing our discussion of food as medicine. 01:02 And, Dr. Marcum, welcome to the program today. 01:04 Well, it's nice being here, Nick. 01:05 And I like talking about beans, because I love to eat beans. 01:10 Are you a bean eater? 01:11 I eat beans probably four days a week. 01:13 Yeah, I eat beans every day in some way. 01:16 Now they say, there's a study in 2007 by the American Cancer 01:21 Research Institute, and they say that we should eat beans 01:25 or legumes with every meal. 01:28 Now I find that a little bit hard for breakfast, you know? 01:31 Yeah. I guess I could have some tahini or something like... 01:34 No, tahini is not beans, that's sesame. 01:36 But, anyway, I need to try to throw some beans into 01:39 breakfast, then I've got it made. 01:41 But I always have it at least a couple of times 01:42 a day; that's great. 01:43 Sometimes we think of beans as just a pinto bean, 01:45 because that's a real common one, but there's actually a lot 01:47 of different kinds of beans, aren't there? 01:48 Yeah. Let's think about... 01:50 Now out front here, these are dried beans, Okay? Right. 01:53 We have lentils and pinto beans. Uh huh. 01:55 But a lot of people don't realize that hummus are beans. 01:58 Soy and soy products, like breakfast, I could eat soy milk. 02:03 So I eat beans for breakfast. 02:04 We have chick peas, and garbanzo's, and Navy beans, 02:09 pinto beans, split beans, green beans, tempo butter beans, 02:13 English beans, Great Northern beans. 02:15 And there's probably a lot more than that. 02:17 Right. Yeah. Lots of different types of beans. 02:19 So what is it about the bean that makes it so good? 02:22 I have a feeling it has something to do with about a 02:24 chemical makeup, and nutritional composition. 02:26 Yeah, beans have a... You know one of the things that I 02:30 like about beans in the world I live in is that beans tend to 02:34 have a little more protein in them. 02:36 They're a better protein source than some of 02:38 my other vegetables. Okay. 02:40 So if I want to get a little more protein built up in my body 02:43 beans; nuts are a good sources of protein, too. 02:46 These are all what we call plant based proteins. 02:49 They tend to be healthier proteins for the body. 02:51 The body knows what to do with them much better. 02:53 But there's lots of different types of beans that help us. 02:58 And there's a special chemical in beans called phytates. 03:02 Phytates really, they're a compound in actually the seeds 03:06 of the beans, but they, in petri dishes what they'll do is 03:10 in studies they'll put cancer on different dishes, okay? 03:14 And the cancers will be dividing and growing. 03:16 And then they'll put chemicals on it. 03:18 But when they put phytates on these cancer growing cells, 03:22 they tend to decrease the ability of these cells to grow. 03:26 So beans, phytates, help slow down cancer. 03:29 We all know that colon cancer is a number two killer of people. 03:34 Right. We know that people that eat beans and fiber have lower 03:39 risk of colorectal cancer. 03:41 That's the chemicals that get into our body lower the risk. 03:44 But just beans itself, and speeding up gastric motility, 03:47 it keeps the carcinogens from being in contact 03:51 with the bowel as long. 03:53 So the less the carcinogens are in contact the less chance 03:56 that we're getting, in having that problem. 03:59 So fiber tends to help. 04:00 The phytates tend to help. 04:02 Also beans, again, have antioxidants. 04:05 And we know that antioxidants help many ways. 04:08 So beans actually increase our immune system. 04:11 So you want to have, you know, lower your risk of colds, 04:13 make your immune system stronger, 04:15 throw some beans in there. 04:17 So they do a lot of good things. 04:19 On one of the studies that were done in the 04:21 Journal of the American College of Cardiology, 04:23 which I read on a regular basis, this study was done in 2011. 04:27 And it showed people that ate, you know, I'm just going to give 04:30 an arbitrary number: 1640 milligrams of beans a day. 04:36 That decreased the risk of stroke by 20%. Huh! 04:40 Beans tend to have more potassium in them, and potassium 04:44 helps regulate blood pressure. 04:45 Better blood pressure, lower the risk of stroke. 04:48 Beans also have lots of trace elements in them. 04:52 These are elements that our body needs 04:54 for chemical reactions. 04:55 For instance, it has iron, zinc, folate. 05:00 We've already talked about fiber, magnesium. 05:03 And beans help regulate the heart rhythms, because the body 05:06 needs magnesium, potassium, those types of things for that. 05:09 Zinc is very important for prostate health. 05:12 So beans help the prostate. 05:14 So, as you can see, the bean helps every system in the body. 05:18 Women are particularly interested in eating beans 05:22 because it has, especially soy beans, because soy beans have 05:26 been very well studied having anti-estrogenic effects. 05:30 That means it sort of helps with estrogen. 05:33 We know that being exposed to estrogen for long periods of 05:37 time increases the risk of breast cancer. 05:39 We also know that people that carry extra weight; 05:43 fat makes estrogen. 05:44 So the heavier you are the more you're exposed to estrogen. 05:47 Men don't want to be fat, because estrogen turns down 05:50 testosterone levels. That's not good. 05:52 So beans help counteract some of these 05:55 negatives for estrogen. 05:56 Estrogen also makes the blood clot. 05:59 So beans could, in theory, help the blood not clot as much, 06:02 lower the risk of cancer, protect us from blood clots 06:05 a little bit; helps a lot of things throughout the body. 06:08 So, Nick, there's lots of different beans. 06:10 Everyone likes some type of beans. 06:12 You need to find some type you like to eat. 06:14 And lots of different benefits. Yeah! 06:16 Yeah, I want to come back to one thing you said. 06:18 Of course on this show we are big proponents of promoting 06:21 a whole food plant based diet. 06:22 And I eat lots of beans; good protein in there. 06:26 But one question I always get from my friends, 06:28 especially friends who are athletes and, you know, 06:30 How do you get your protein as a vegetarian? 06:32 How do you get your protein? 06:34 Why is that such a big question? 06:37 I feel fine. I think I get enough protein 06:39 on a vegetarian diet. 06:40 Well, because we have been programmed by society, 06:43 and food companies that we need to eat this way. 06:46 Right. And we can... You need lots of protein. 06:48 If you don't eat a protein, you're weak. 06:50 You know, Here have a big slab of this! 06:52 You know, a big slab of beef, or whatever. 06:55 If you don't have your protein you're a weak person. 06:57 But think about it. 06:58 Throughout all of times most people have not 07:02 eaten lots of protein. 07:03 Right. Think about it. 07:05 People in rural China, they can't afford it. 07:07 You know, they eat, the people, they eat rice. 07:09 Right. People in Africa. 07:11 And people in Africa just don't have colon cancer, 07:14 because they don't have the meat carcinogens in them. 07:17 They eat lots of fiber. They do fine. 07:20 Now here's a great example. 07:23 What do you consider one of the strongest animals on earth? 07:28 Ah, I'm going to go with, say an elephant, 07:31 because he's one of the biggest. 07:32 I agree, elephants. 07:33 Elephants don't eat meat. Right. 07:36 Okay? Elephants are strong, they're big, they don't have 07:39 bone problems. Right. 07:41 They get out in the sun. 07:42 They eat lots of plants all day long. 07:44 They drink lots of water. 07:45 They're one of the strongest animals on earth. 07:49 And do you think they have a protein problem? 07:51 I don't think so. No, they get plenty of protein in the plants 07:54 they eat. Right. So we do get proteins in the plants we eat. 07:58 In fact, way back in Genesis God gave us fruits, 08:02 vegetables, nuts and grains. 08:03 And He gave us everything we needed to be 08:06 healthy and successful. 08:07 We talked about the original nutrition study with Daniel. 08:11 Right. Well, again, they ate that as a protein source. 08:14 When the Israelites were traveling, you know, 08:18 they didn't have enough food. 08:20 You know, they couldn't grow their food traveling 08:22 through the wilderness. 08:23 You know, they didn't have that. 08:25 They couldn't grow things, so what did they eat? 08:27 Do you remember what they ate? 08:28 They ate manna. Right. 08:30 God gave them manna. 08:31 But guess what? They weren't happy with manna. 08:34 So guess what? Got them a lot of birds to eat. 08:37 Then they all got sick. 08:38 So God knows sort of what's best for our bodies. 08:41 Sometimes the world doesn't know what's best, 08:43 and gives us false information. 08:45 So the idea that we need lots and lots of protein; 08:48 it doesn't pan out. 08:49 In fact a friend of mine, T. Colin Campbell, who I've had the 08:54 joy of getting to know, he wrote this book, The China Study. 08:57 And he's actually shown that people on high protein diets, 09:01 mainly animal based protein diets, 09:03 have higher risk of cancer. 09:05 Remember these proteins are enzymes that stimulate things 09:09 to happen, mutations to happen. 09:11 And people that eat high protein meat diets tend to have 09:14 higher rates of cancer. 09:15 We've seen that in modern worlds. 09:17 For instance, people that live in places like Japan, 09:21 and come to the United States, or African comes to the United 09:24 States and start eating our high diets in meat, 09:29 and processed foods, they have increased risk of cancer 09:33 in just one generation. Right. 09:35 So, you know, your question about protein, it's best to get 09:38 proteins from plant based sources, like the elephants do. 09:42 Eat the plants, you get plenty. 09:44 Beans are great sources of protein. 09:46 And there's so many types of beans! 09:48 I mean we've talked about them. 09:50 You know, if you want variety... 09:51 What I like to do with beans is, Nick, 09:53 I like to jazz them up, you know. 09:56 I like to put some things with it like peppers, 09:59 and I put some jalapenos with it. 10:01 And I put some things to make it more fun to eat. 10:03 Right, a little spicy hot. 10:05 Yeah, but there's so many, you know. 10:06 We didn't even talk about green beans, and different types of 10:08 beans that are out there. 10:10 There's tons of types of beans; great variety. 10:12 These are substances that God's given us that has chemicals 10:16 in it that are used to treat disease. 10:18 In fact it's very interesting that beans help 10:21 regulate our blood sugars. 10:23 So for a type 2 diabetic, one of the treatments for that 10:26 is going to be beans. 10:27 You would have beans in your life. 10:29 If you've had cancer, or a family history of cancer, 10:32 one of the ways to lower your risk is to have 10:34 beans in your diet. 10:35 If you have inflammation in your body one of the ways to lower 10:38 your risk is have beans in your diet. 10:40 We've talked about estrogen. 10:43 If you want to thin out your blood, if you want to lower 10:45 the risk of estrogen effects, you know, 10:47 have more beans in your diet. 10:48 If you have heart arrhythmias, maybe you're not having enough 10:51 magnesium, or potassium. 10:53 You want to have some beans in your diet. 10:55 So beans prevent disease, they also treat disease. 10:58 Now there's a couple of ways you can buy beans. 11:00 You can get it in the can, or you can buy the dry beans and 11:04 bake them or cook them yourself. 11:06 How should we do it? 11:09 Is one better than the other? 11:10 Just, you know, I tell people, you know, 11:12 just start practicing eating them. 11:13 Now my wife will take some beans with me and get a big pot, 11:17 and I'll eat them during the week. 11:19 You know, I sometimes like to put them on corn tortillas. 11:22 You can put them on some brown rice. 11:24 You can mix them with some potatoes. 11:26 You know, you can mix beans with lots of things. 11:29 Of course, remember, you can get beans in milk, 11:31 you know, the soy milk? Right. 11:33 That's, those are bean type products. Sure. 11:34 I mean you can get beans in many different ways. 11:37 You know, you can smash it up, and all of a 11:40 sudden you have hummus. 11:41 And you can dip your celery, and your green vegetables. 11:44 You can put, that's a bean. 11:45 I mean you can make... 11:47 In the South we eat a lot of pinto beans. 11:50 And I can remember my Grandma. 11:51 We used to have pinto beans, and we used to, you know, 11:54 put them all up, and we'd put some corn bread on the top. 11:57 We'd put some potatoes on top, some onions, and some peppers, 12:00 and that was a meal for us. Sure, yeah. 12:02 So there's lots of ways. 12:03 And beans are relatively inexpensive. 12:05 Beans are much cheaper than other foods, 12:08 if you measure it by weight. 12:09 And also I really sometimes watch calories. 12:12 Beans are great for people that, you know, you can eat a lot of 12:16 beans and get full very easily. Right. 12:18 Because once you put some water on those beans, 12:20 and hydrate them up, they're pretty big. 12:22 Pretty filling. Yep, pretty filling. 12:24 They do a lot of good things. 12:25 And I know a lot of people like to eat burritos, bean burritos. 12:28 There's lots of ways that people get beans in their lives. 12:31 Well, we recently had the chance to go to Katrina's Kitchen, 12:34 and she took the time to show us how she prepares beans. 12:37 And we'd like to share that with you now. 12:42 Welcome to Kristina's Kitchen. 12:44 I'm Kristina McFeeters. 12:46 There are many different types of beans. 12:48 Beans are in the legume family, and you can find them 12:52 at most grocery stores. 12:54 You can find canned beans. 12:56 You can also find a variety of dry beans. 12:59 I have pinto beans here, black beans, garbanzo beans, 13:04 which are also known as chick peas, and we have lentils. 13:09 Over here in this crock pot we have sprouted pinto beans. 13:13 And the sprouted pinto beans; these are not cooked yet. 13:18 We'll talk about the cooking in a minute. 13:20 But the reason we sprout is for two things: one is when you 13:26 sprout them it makes them much easier to digest. 13:30 Also sprouting increases the nutritional properties 13:34 that are locked up inside the dry bean. 13:36 And so you actually get more nutrition. 13:39 It increases the flavor. 13:41 You have a lot more flavor in a sprouted bean, 13:43 plus easier digestion. 13:44 So we're going to talk about how to sprout beans. 13:48 You take your pinto beans; put them into a bowl. 13:51 And you'll notice my bowl is significantly larger 13:54 than the amount of beans I have. 13:55 And you will want to cover it with water. 14:05 And you want to put about double the amount of water 14:07 at least of the beans in there. 14:10 Because as these beans soak they're going to absorb 14:13 the water, and they will grow. 14:15 During your 24 to 48 hours of sprouting, you want to be very 14:20 careful to rinse your beans every twelve hours. 14:24 This helps to rinse the bacteria off of them, and also keeps them 14:28 moist so that they will continue their sprouting process. 14:32 So I'm just going to give you a brief look at rinsing the beans. 14:38 We're going to fill up the bowl with water. 14:47 Stir them around a little bit. 14:54 And then dump them out. 15:02 Now our beans are done sprouting. 15:04 We have put them in our crock pot, 15:06 and we're ready to cook them. 15:08 I love crock pot cooking because it doesn't require stirring on 15:13 the stove, and you don't have to worry about things burning. 15:15 You want to add water to your beans until it's about 15:19 two inches above the top of your beans. 15:24 Then you put your lid on, and turn your crock pot on, 15:27 and cook it overnight. 15:29 After you've cooked it overnight you add your seasonings: 15:33 your salt, and whatever else you want put in, 15:36 and make your amazing food. 15:38 If you want to see my recipe for Crock Pot Chili, 15:42 you can go to my website: Kristina'sKitchen.org. 15:46 See how simple and easy this is? 15:48 It's so delicious, full of fiber, and healthy protein. 15:53 Be sure and try this at home. 15:56 Yeah, and we really appreciate Kristina putting together these 15:58 cooking demos for us. 16:00 You know, I'm not that great in the kitchen, but I can whip up a 16:03 meal with some beans. 16:04 No problem. That would be great. 16:06 You know, and I think it inspires people when they see 16:08 other people, you know, how to utilize these, you know, 16:11 how to make them practical, how you can introduce them 16:13 into your food regimen. 16:15 Yep. And not everybody's going to do it the same way. 16:17 But the key point is make sure you can incorporate some beans 16:21 into just about every meal. 16:22 You know, and a lot of people can go to the store 16:25 and buy some hummus. 16:26 Yeah, sure. Most people can do that. 16:27 I mean, and sometimes I eat canned beans, too, Nick. 16:30 I mean what I'll do with canned beans is, you know, 16:32 if you're in a hurry I don't have time, you know. 16:35 No one's, my wife hasn't made them. 16:37 I'll just, you know I did this the other day, I took a can of 16:40 black beans, and of course, I poured them into a strainer. 16:43 And I just poured some water on them to knock off the chemicals. 16:46 And, yeah, I tried to get them as sodium free as I can. 16:49 And then I rinsed them off there. 16:51 And I had a big thing of arugula lettuce, and I just threw them 16:54 on my lettuce, threw some Peko on top, a little bit of hot 16:58 sauce, and that was my meal. 17:00 You're making me hungry! That sounds great! 17:01 Well, don't get too hungry, Nick. 17:02 We're got to talk some more about beans here today. 17:04 We do have more to talk about beans, 17:06 but we've got to take a quick break. 17:07 So stay with us, and we're going to be right back to talk more 17:09 about food as medicine. |
Revised 2017-04-13