You've Got to Eat Beans
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From Robert Cohen

I am neither a nutritionist nor a dietician, but what do such degreed people know about beans? They know only what they were taught by ignorant teachers who know not even the smallest hill of legumes regarding beans.

Over the past fourteen years I've gone north and south and to the right coast and left coast and met with thousands of people. During my lectures and attendance at health conferences, I have spoken to many vegans who looked sickly in complexion. In conversation, I determined that many of these non-meat eaters took little responsibility for their diets and did not consider that salads, pasta, chips and cookies, did not satisfy all of their essential amino acid needs.

There are 28 amino acids which act as building blocks for protein. Nineteen of those are manufactured in the human liver. The other nine, called essential, must be obtained from food. In their book, "Prescription for Nutritional Healing" James Balch and Phyllis Balch comment on leucine and isoleucine (page 49):

" needed for hemoglobin formation and also stabilizes and regulates blood sugar and energy levels."

"Leucine...protects muscle and acts as fuel... promotes the healing of bones, skin, and muscle tissue."

It took me a few years to put it all together, but I find it is common that people who eat a plant-based diet are sometimes lacking healthy levels of leucine and isoleucine. Once they supplement their diets, sunken eyes and sallow faces magically transform into rosy complexions.

A raw apple per day might keep the doctor away, but an equal portion of cooked soybeans contains more combined leucine and isolueucine than 108 portions of that apple. As a matter of fact, many people consider a chicken's egg to be the most nutritionally-dense food there is. Not when it comes to leucine and isoleucine. Eggs contain a combined 1.9 grams per 100-gram portion (3.5 ounces) while cooked soybeans contain 2.16 grams.

A simple chart comparing leucine and isoleucine content per 100-gram portion of various foods and beans:


Broccoli-.129---------.079 B



[but don't eat eggs - shown only for comparison to soy]

TWO SIMPLE BEAN RECIPES (Staples in my home)



Three 15-ounce cans Beans (red, white, black, or mixed) 1 cup sliced onions 2 cloves garlic 1 28-ounce can tomatoes 1 quart veggie stock or water Chili powder salt and pepper to taste


Drain beans, add to cooking pot. Mince garlic, slice onions, chop tomatoes, add everything to a pot, bring to a boil, cover, pot, simmer for an hour. Add chili powder to taste. Chop and add a jalapeno pepper for more flavor. Add salt & pepper to taste. Serve w/brown rice.



Three cans of different beans (we use white, red, black) 1 clove minced garlic 2-3 Tb red wine vinegar parsley and/or cilantro 1 Tb Balsamic vinegar Salt & Pepper to taste


Drain beans, add to bowl Add other ingredients, refrigerate

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We began this archive as a means of assisting our visitors in answering many of their health and diet questions, and in encouraging them to take a pro-active part in their own health. We believe the articles and information contained herein are true, but are not presenting them as advice. We, personally, have found that a whole food vegan diet has helped our own health, and simply wish to share with others the things we have found. Each of us must make our own decisions, for it's our own body. If you have a health problem, see your own physician.