One cup of beans has 13 g of fiber. This is about half of what we need daily, and they have no saturated fat. They have the highest antioxidant content, are low cal, fill you up fast, and most usually hold you for hours. Bean eaters have 22% lower risk of obesity and are associated with people who have smaller waist sizes.
Beans contain high levels of protein, about 15 g per cup and dozens of other key nutrients such as:
Studies show beans are associated with reduced risk of:
It might surprise you to know red, pinto and kidney beans are the highest antioxidant food, even higher than the famous blueberries and cranberries.
Dietary guidelines advise eating 3 cups of beans every week. Canned varieties count toward this 3 cup minimum.
Bean Buying Tips:
Baked beans or beans stewed in sauce on whole grain toast are a change of pace on the breakfast menu. Refried pinto and black beans in dips, burritos and dinner salads is another good way to include beans in your diet.
Source: Sass C. Nature's Perfect Food. Prevention [serial online]. February 2008;60(3):85. Available from: MAS Ultra - School Edition, Ipswich, MA. Accessed July 31, 2008.
Written by: Connie Limon For more helpful cooking tips, visit http://smalldogs2.com/CookingTips
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