Let’s talk about beans ““ an underrated and often overlooked superfood. These little nutrition powerhouses are packed with hunger-zapping protein, fiber and antioxidants. They are also cholesterol free and may help to lower “bad” cholesterol. Despite all of the benefits, most Americans are not eating the recommended intake of three cups of beans each week.
Benefits of beans
Beans are high in protein, fiber, vitamins and minerals ““ and they are low in fat. If you are trying to lose or maintain your weight, beans are a fantastic food to include in your diet. The high protein and fiber content help to make you feel full following a meal. Keeping your hunger at bay is an easy way to put your diet on track.
But what about the”side effects?
Some people worry about whether or not they are able to tolerate beans. The”ahem” gastrointestinal effects of eating too many beans has even inspired a few silly songs. However, by increasing bean intake gradually, you can help to stave off any unpleasant side effects.
Best ways to consume more beans
Beans are available dried or canned. If you plan to use dried beans, think ahead. Most need to be rinsed, soaked and cooked prior to use. If you are short on time, canned beans are a great alternative as they are ready to be consumed. Just beware that canned beans do have a higher sodium content. Simply rinsing canned beans prior to use, you can lower sodium content by as much as 40%.
Beans are extremely versatile and can easily be added into a recipe or serve as the star of a meal. Some easy ways to make beans a part of your diet include:
- Adding them to salads, soups or stews
- Tossing in some cooked black beans with lean ground beef when preparing tacos
- Preparing hummus as a dip for veggies or pita chips in place of other creamy dips
- Roasting chickpeas in the oven for a crunchy snack
