About the Author:
Arthur Agatston, M.D., is a preventive cardiologist and associate professor of medicine at the University of Miami Miller School of Medicine. In 1995, Dr. Agatston developed the South Beach Diet to help his cardiac and diabetes patients improve their blood chemistries and lose weight. Since then, his book The South Beach Diet and its companion titles have sold more than 22 million copies. Dr. Agatston has published more than 100 scientific articles and abstracts in medical journals, and recently he received the prestigious Alpha Omega Award from New York University Medical Center for outstanding achievement in the medical profession. He lives in Miami Beach with his wife, Sari.
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BEANS AND LEGUMES
Beans and legumes are excellent sources of soluble fiber, which delays stomach emptying time, slows glucose absorption, and can lower blood cholesterol and assist weight loss. Beans are also an excellent source of protein for vegetarians. Soy protein, found in soybeans and soybean products, lowers LDL (bad) cholesterol. We recommend liberal consumption of these healthy foods.
Avoid canned beans that contain brown sugar, lard, or molasses.
BEANS/LENTILS
Food Portion Total Carbs (g) Total Sugar (g) Fat/ Sat Fat (g) Fiber (g) Ph 1 Ph 2 Ph 3 Aduki beans, boiled 1/2 cup 19 2 0/0 8 G G G Baked beans Homemade, w/sugar 1/2 cup 27 11 6 1/2/2 1/2 7 A A A Plain, vegetarian, canned 1/2 cup 24 4 0/0 6 G G G W/bacon and brown sugar, canned 1/2 cup 29 13 3/1 7 A A A W/beef, canned 1/2 cup 22 6 5/2 7 L L L W/honey and mustard, canned 1/2 cup 31 12 0/0 7 A A A W/pork, canned 1/2 cup 25 8 2/1 7 L L L Black beans, canned 1/2 cup 17 1 0/0 6 G G G Black-eyed peas, frozen 1/2 cup 20 3 1/0 4 G G G Black turtle soup beans, presoaked, boiled 1/2 cup 23 4 0/0 5 G G G Butter beans, canned 1/2 cup 18 1 0/0 5 G G G Calico beans, cooked 1/2 cup 24 2 0/0 9 G G G Chickpeas, canned, drained 1/2 cup 27 1 1/0 5 G G G Chickpeas (hummus) (homemade) 1/2 cup 25 2 11/1 1/2 5 G G G Chili, vegetarian, canned 1/2 cup 19 3 0/0 5 G G G Chili, w/turkey and beans, canned 1/2 cup 13 3 1 1/2/0 3 G G G Chili con carne, w/beans, canned 1/2 cup 16 2 5/2 1/2 5 G G G Chili con carne, w/meat, canned 1/2 cup 11 1 12/41/2 3 A A A Kidney beans, red, canned, drained 1/2 cup 28 2 1/2/0 11 G G G Kidney beans, white, boiled 1/2 cup 20 2 1/2/0 6 G G G Lentils, brown, boiled 1/2 cup 20 2 0/0 8 G G G Lentils, pink or red, boiled 1/2 cup 24 2 0/0 7 G G G Lima beans, frozen, reheated 1/2 cup 18 2 0/0 5 G G G Mung beans, cooked 1/2 cup 17 2 0/0 6 G G G Navy beans, cooked 1/2 cup 24 2 1/2/0 6 G G G Pinto beans, canned 1/2 cup 18 1 1/0 6 G G G Refried beans Fat-free, canned 1/2 cup 24 1 0/0 7 G G G Prepared w/corn oil 1/2 cup 20 1 5/1 8 L L L Prepared w/lard 1/2 cup 24 1 6/2 7 A A A Split peas, boiled 1/2 cup 21 3 0/0 8 G G G
SOYBEANS
Food Portion Total Carbs (g) Total Sugar (g) Fat/ Sat Fat (g) Fiber (g) Ph 1 Ph 2 Ph 3 Black soybeans, canned 1/2 cup 9 1 2/0 5 G G G Green soybeans (edamame) boiled 1/2 cup 10 2 6/1 4 G G G Yellow fermented soybeans (natto) 1/2 cup 13 3 10/1 1/2 5 G G G Yellow soybeans, boiled 1/2 cup 9 3 8/1 5 G G G
SPROUTS, BEAN
Food Portion Total Carbs (g) Total Sugar (g) Fat/ Sat Fat (g) Fiber (g) Ph 1 Ph 2 Ph 3 Kidney bean sprouts, raw 1/2 cup 4 1 0/0 1 G G G Lentil sprouts, raw 1/2 cup 9 1 0/0 2 G G G Mung bean sprouts, raw 1/2 cup 3 1 0/0 1 G G G
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