Whether it’s blacks, pintos, kidneys, lima or mung, the grocery store’s bean section has something for everyone. Some beans don’t look like beans. Black Eyed Peas No, we’re not talking about the “I Gotta Feeling” group.
Beans that Americans like the most pinto beans, It is often used to make refried beans, according to the U.S. Dry Bean Council. Navy Beans, Great Northern Beans, Red Kidney Beans, and Black Beans round out the remaining top five.
But what are the best ones to take? Here’s what experts say:
What are the healthiest beans?
It’s hard to go wrong with any kind of beans.Beans are said to be a “treasure trove of nutrients” Registered Dietitian Daniel Crumble Smith. Rich in dietary fiber, protein and iron, resistant starch, is a type of starch that improves intestinal health because it does not raise glucose. It also contains polyphenols, Acts as an antioxidant It may also protect against some cancers, cardiovascular disease, diabetes and neurodegenerative diseases.
The best choice for your daily diet depends on what you get from eating beans.
If you’re looking for a protein-rich diet, Crumble Smith recommends soy. Soybeans are the only bean that contains all nine essential amino acids that our bodies need but cannot produce on their own. For low-carb protein and fiber, choose lentils. Technically, lentils belong to the “bean family,” even though they are not traditional beans.
Black beans improve glucose response, anti-inflammatory action, especially for those who: insulin resistance.
Crumble Smith also recommends looking at lesser-known beans. For example, navy beans contain rich ingredients. manganese, trace minerals that help support healthy bones, immune and reproductive systems.For adzuki beans positive effect About diabetes, kidney disease, cognitive decline, and other illnesses.
“They are all great sources of fiber, resistant starch and protein,” says Crumble-Smith. “Make no mistake.”
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Are beans good for you?
Yes, beans are nutritious and versatile. Beans are used as an essential ingredient in many different dishes, so you can cook them with different flavors and ingredients to vary your diet.
But we know what you’re thinking – shouldn’t beans produce gas? Does it make them bad for us? It’s true that eating beans can make digestion difficult, but that doesn’t mean you should avoid them.
Crumble-Smith recommends some quick fixes. Chew well, drink plenty of water, and eat small portions of beans regularly to get your body accustomed to fiber before eating large amounts. According to Crumble-Smith, cooking beans can remove naturally occurring lectins and phytic acid, which can reduce the absorption of minerals such as iron and calcium. Soft-shelled legumes such as mung beans, adzuki beans, chickpeas, and lentils can also be soaked or sprouted.
“soak the beans again sprouted beans It’s a little easier to digest,” says Crumble-Smith. “Germination releases a variety of digestive enzymes that help the body break down.”
Bean sprouts themselves are also a nutritious option. Be sure to wash. avoid food poisoning.
Another common concern is the added salt in canned beans. Crumble-Smith says you shouldn’t worry too much, especially if you don’t eat processed foods regularly. However, if daily sodium intake is seen to be above the recommended limit, Limits recommended by the American Heart Association (up to 2,300 milligrams, ideally no more than 1,500 milligrams), we recommend looking for “no added salt” options or doing a quick rinse at home to remove some of the added salt.
Beans are also a good source of iron, but they are non-heme, meaning they are not of animal origin. We can’t absorb non-heme iron as well as heme iron sources, so be sure to combine it with foods rich in vitamin C to aid absorption, says Crumble-Smith.
You can also make healthy alternatives, such as swapping taco tortillas for taco salad with beans and mashed potatoes for white kidney bean mash for those with cardiovascular disease or diabetes.
“Replacing some of the carbs with beans…makes a big difference in lowering blood sugar,” she says.
Resistant starch is another gold star for beans and can be increased in abundance by cooking the beans before cooking. let cool completely Crumble-Smith says it’s in the fridge.
Which beans have the healthiest protein?
Soybeans are a complete protein source, making them the best protein choice among legumes. This means it includes all of the following: 9 essential amino acids (Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine) These are not made by our body.
“That doesn’t mean beans can’t be combined with other things to get a complete protein source,” says Crumble-Smith. To get as much protein as possible, combine other beans with grains, nuts and seeds.
How can I get more beans in my diet?
The options are endless: soups, stir-fries, chili, and even good old rice and beans.
“Keeping canned beans in your pantry as an easy option to pair with anything can create a very nutritious meal,” says Crumble-Smith.
Check out USA TODAY’s recipe for using up canned beans.
Hummus is another healthy option you can buy or make.Hummus made with chickpeas (also known as chickpeas) is high in protein and can be used as dessert hummus or “Chickpea cookie dough”
It’s pretty easy to make too~ Standard ingredients include Chickpeas, lemon juice, tahini, olive oil, seasonings. Crumble Smith recommends varying beans by making with white beans, black beans, or sneaking in some veggies before blending.
Speaking of snacks, crunchy beans also make a great snack. You can find fried chickpeas. From salty to buffalo Or try seasoning it with any kind of beans and baking it in your own oven.
“Lupini beans are another favorite snack as they are high in fiber, satisfying, and high in protein,” says Crumble-Smith. Great for those who love chips and are looking for a healthier alternative. “
What are legumes?
Legumes are plants of the legume family, Over 16,000 species, Beans, peas, lentils, peanuts, etc. According to the U.S. Department of Agriculture, they are extremely important to humans, second only to the grass family in importance.
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