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Africans love brown dried beans, and foods like beans (legumes), brown rice, green vegetables and dried fruits reduces the risk of bowel cancer.


When I was a child, we ate a lot of beans and rice, and therefore grew up to dislike it. We ate beans with rice, beans with plantain, beans-porridge, bean-cake, beans with corn, and we made beans into soup. This was because we didn’t have alternatives, but I now know that food should be eaten out of the knowledge of their health benefits.


Researchers found out that diets rich in beans, brown rice, green vegetables and dried fruits prevents the formation of potentially deadly polyps, which can line the inside of the bowel and go on to become cancerous. This is the second most common cause of cancer death in the UK.


The risk to cancer can be reduced by modifying our diet, lifestyle and habits. The original results of the research were:


 People who ate cooked green vegetables one or more times a day had a 24% reduced risk, compared to those eating them less than five times a week.

 People who ate dried fruit three times a week or more had a 24% reduced risk compared to those who ate less than one portion a week.

 People who ate brown rice at least once a week had a 40% reduced risk compared to those who never ate it.

 People who ate legumes (e.g. beans) at least three times a week reduced their risk by 33% compared to those who ate them less than once a month.  


In the case of both legumes (beans) and brown rice, there was a “dose-response effect”, which means that the more people ate, the more their risk was lowered.


Beans (legumes) are excellent source of protein, a good source of fiber, low in fat, most varieties provide half our folate requirements, a good source of phosphorus, potassium, iron, zinc, calcium, and selenium. Legumes (such as beans) contain Thiamin (B1), Riboflavin (B2), Niacin (B3), B5 and B6, legumes are rich in antioxidants, and have low Glycemic Index.


White rice is brown rice that has had essential nutrients removed when processed in order to make it easier and faster to cook, and to give it a longer shelf life. This is accomplished by removing the bran, and with it, minerals and vitamins that are necessary in our diets are also removed. Brown rice is an excellent source of magnesium, iron, selenium, manganese, and the vitamins B1, B2, B3, and B6. Brown rice is a good source of dietary fiber, protein, and gamma-oryzanol.


Green vegetables are a rich source of minerals (including iron, calcium, potassium, and magnesium) and vitamins, including vitamins K, C, E, and many of the B vitamins. They also provide a variety of phytonutrients including beta-carotene, lutein, and zeaxanthin, which protect our cells from damage and our eyes from age-related problems, among many other effects. Dark green leaves also contain small amounts of Omega-3 fats.


In conclusion, beans, brown rice, green vegetables and dried fruits prevents polyps formation, and therefore reduce bowel cancer.

By The Healthy Wellbeing





1. Melanie, ‘what are legumes’, Dietriffic,

Accessed from :Http://

Accessed on: 11/08/2011


2. The world’s healthiest foods,’Brown Rice’,  

Accessed from: Http://

Accessed on: 13/08/2011


3. Health Diaries, ‘Brown Rice vs. White Rice – A Comparison’,

Accessed from: Http://

Accessed on: 09/08/2011


4. Power your diet, ‘Vegetable Nutrition Facts’,

Accessed from: Http://

Accessed on: 09/08/2011


5. Links to Science

Yessenia, M., Synnove, F.,Beesona, L.,Frasera, G.,Sabateb, J. (2011), ‘Foods and Food Groups Associated With the Incidence of Colorectal Polyps: The Adventist Health Study’, pp. 565-572.

Accessed from: Http://

Accessed on: 11/08/2011