Full of fiber
Fiber helps your body feel full, so you don't need to eat as much throughout the day. Look to beans to help you reach your goal. The fiber in beans doesn't really break down. That means it won't wear off much, even after you cook them. Plus, beans have fiber in both the skin and the flesh. So when you make a white bean dip or black bean hummus, you're really using the whole bean.
Good for digestion
Beans contain both soluble and insoluble fiber, so they work double to keep your digestive system running smoothly. The first slows down digestion, which gives you that full feeling, and the second helps prevent constipation. And beans aren't as bad for gas as you think. People's concerns about excessive flatulence from eating beans may be exaggerated. Just be sure to drink lots of water”you need it to help all that fiber move through your GI tract.
Helps regulate blood sugar
On top of being high in fiber, most beans also score low on the glycemic index, a ranking of foods based on how they affect blood sugar. Because of the fiber and protein, the carbs in beans get absorbed at a slower rate over a longer period of time. That helps keep your blood sugar steady”one reason beans are thought to help keep diabetes at bay.
Help lower cholesterol
High levels of LDL cholesterol (the bad kind) can stick to the walls of your blood vessels, causing inflammation and plaque buildup. A healthy cardiovascular system starts with what you eat, and beans are one low-fat food you want on your team. The soluble fiber in beans binds to cholesterol in the GI tract, which prevents it from being absorbed in the blood. Even more reason to get in at least 3/4 cup every day. Eating one serving of beans, peas, chickpeas, or lentils daily can reduce your LDL levels and your chances of developing cardiovascular disease as well.
Good for your heart
A diet rich in beans is good news for your heart. With every one percent reduction of total blood cholesterol, there is about a two percent reduction in the risk of heart attack. Then there's their high fiber content. A study in the British Medical Journal looked at the relationship between fiber intake and heart disease as well as cardiovascular disease. Researchers found that getting in an additional seven grams of fiber per day could significantly lower your risk of developing either condition by nine percent. Beans are also good sources of potassium and magnesium, key minerals for your heart. Potassium naturally removes excess sodium and water from your system, which can reduce blood pressure. Magnesium on the other hand aids in nerve function and blood pressure regulation.
Beans can keep weight in check
In addition to belly-filling fiber, beans are loaded with protein, another nutrient that curbs cravings. Because the protein and fiber in beans delay stomach emptying, you feel fuller longer and have a delayed return of hunger. While many people turn to meat for their protein fix, most don't realize that beans are stocked with the nutrient too. A half cup of cooked black beans for example contains nearly eight grams of protein. Even better, the low-fat nature of beans makes it easier for you to lose weight. In the GI tract, fiber fills you up, but it doesn't get digested and absorbed into the blood stream where it either has to be burned or stored. More reason to make beans your superfood for weight loss.
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Bean your food up
Blend beans in smoothies: They add thickness, protein, and nutrients, and no one needs to know they are in there. Smoothie ingredients can be expensive, but beans certainly aren’t!
Make beans into hearty soups: Lentils add great flavor and protein and carbohydrates to a very nutrient dense meal. Beans are well suited for soups, which make hearty and frugal meals easily.
Bean Dips: Whether making hummus, white bean dip, or lentil dip, bean dips are a yummy way to add inexpensive protein to a meal. You can use it on a sandwich in place of the meat, or instead of mayo, you can serve it with crackers, or you can simply eat it straight!
Add beans to green salads: Beans take on the flavor of salad dressing very well, and when chilled, add a cooling, buttery texture to the salad. If you haven’t tried adding beans to a green salad yet, try it.
Make lentil re-fried beans: Lentils are traditionally cooked simply and then mashed and fried for an amazingly delicious and simple side or main dish.
Use beans in sweets: There are a plethora of sweet bean recipes out there “everything from traditional Asian sweets based on red beans, to black bean brownies, chocolate chip cookies with beans, and white bean cakes. The great thing is not only that they make a more protein packed dessert, but they also allow you to cut back on healthy fats.
Pro tip: Sprout beans for extra nutrition and digestibility, and make them into fabulous dishes.
