They’re in your pantry, they’re good for you, and they might be the healthiest food you’re ignoring. Beans Are Simply Incredible!
Beans are incredible! They’re low-cost, readily available to buy and easy to cook. They’re a great source of protein, fiber, nutrients, vitamins and antioxidants. They are low in calories, low in cholesterol, and low in saturated fat. They reduce your risk of heart disease and diabetes, aid weight loss, and promote bone health.
- Diabetes – beans have a low glycemic index and do reduce blood sugar spikes.
- Cardiovascular health – high in fiber, low in saturated fat, and free of cholesterol, beans can help reduce your risk of developing heart disease. A review of 26 studies found that a diet rich in beans, legumes and other pulses can help lower LDL (bad) cholesterol—a major risk factor for heart disease.
- Gut microbiome – beans are an excellent source of fiber, necessary for good gut bacteria to reduce inflammation and disease.
- Weight management – beans are high in fiber and protein, but low in calories, making them an important part of a healthy diet. Studies show that when people eat high-fiber foods, they stay fuller for longer, which can help with weight management.
Tips for Using Beans
If you’re using canned or tinned beans, they’re often preserved in salt, so pour them into a colander or sieve and rinse them thoroughly before using.
If a can of beans is too much, store the leftovers in a glass or solid plastic container, not in the can.
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Simple, Fast Recipe Ideas
Make into dips and spreads
Hummous (chickpeas) is well-known, but you can also blend black beans, pinto, and cannellini beans into flavorful dips and spreads.
Supplement your stew
Adding legumes like lentils to soups and stews is a great way to boost the protein and fiber content of your meals. Think vegetarian chili, minestrone, or Tuscan stew for a more complex, heartier meal.
Recreate “meaty” dishes
You can easily transform meaty dishes into a variety of plant-based versions. I enjoy lentil lasagne. Form mashed or blended beans into patties, “meat” balls, or sliders.
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Warm regards,
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