Beans are a delicious type of legume packed with plant-based protein and energizing carbohydrates!
When we say beans, we’re referring to examples like pinto beans, black beans, navy beans and many more! While not quite a lentil or a pea, they fall under the same overarching category; legumes. Beans can be purchased dried or canned at just about any major grocery store. Both options are nutritious, viable options.
Health Benefits Of Beans:
Beans are a delicious source of plant-based protein. They’re also a notable source of healthy fiber, particularly soluble fiber. Soluble fiber has the ability to reduce “bad” cholesterol levels and keep you feeling full longer. Fiber is also great for your digestive system and GI motility. This fiber and protein content can also help regulate blood sugar levels, making them a great choice for those working on lowering blood sugar and Hemoglobin A1c levels.
Beans are also known for their antioxidant content. Polyphenols and flavonoids are responsible for protecting your cells from free radicals.
Nutrient Breakdown Of Beans:
*Per 1 cup kidney beans
- Carbohydrates | 40g
- Protein | 15g
- Fat | .9g
- Folate | 58% DV
- Manganese | 38% DV
- Phosphorus | 24% DV
- Iron | 22% DV
- Copper | 19% DV
- Vitamin K | 19% DV
- Thiamin | 19% DV
How To Use:
Beans are so versatile, from cold bean salads to black bean brownies, the options are endless! They’re great as a side on their own, pureed into a bean dip, cooked in a soup or mixed into your favorite veggie burger.
Beautifying Black Bean Brownies
When purchasing canned beans, just be sure to rinse them under water before eating them or cooking with them. This can help to reduce the sodium content by up to 40%!