Live, Laugh, and Eat Your Beans!

Did you know there are approximately 40,000 bean varieties in the world? Pinto beans, lima beans, baked beans, chickpeas, there are so many to choose from. Beans are quite well known for being an excellent source of protein and fiber.

Beans have a lot to offer when it comes to nutritional benefits! They are a great source of antioxidants, vitamins, and minerals. Beans can make a great addition to your meal or can be enjoyed as a snack. With so many different varieties, you can be sure to find one kind of bean to give a try!

4 Benefits of Beans

According to the American Heart Association, beans are part of a heart-healthy diet. Eating beans can help improve blood cholesterol and overall heart health. Including three cups of beans per week will provide you with the recommended intake for adults. Check out all the great reasons to choose beans:

1. Plenty of Protein:Beans are a great plant-based source of protein. When pairing beans with a carbohydrate, such as brown rice or quinoa, you make a complete protein providing all the 9 essential amino acids.

2. Fiber-Rich:Fiber found in beans can help maintain satiety, aid in digestion, help lower bad cholesterol, and reduce spikes in blood glucose levels. Beans highest in fiber per cup include lentils, split peas, and navy beans, all providing between 15-19 grams of fiber per cup!

3. Antioxidant Packed:Beans are rich in color which gives way to all their antioxidant benefits. These antioxidants can help fight off free radicals within your body to ward off certain diseases and cancers.

4. The abundance of Vitamins & Minerals: Beans contain many important vitamins and minerals including folate, a necessary vitamin for pregnant women, heart health, and your nervous system. Beans are rich in zinc, for wound healing; iron, to provide oxygen to your cells; and potassium, for heart, muscle, and nerve functioning.

More Reasons to Choose Beans

Not only are they a great food to incorporate into your diet for their health benefits, but they also are the perfect pantry staple. Here are just a few more reasons to choose beans:

• Inexpensive: You can buy canned beans for at a low cost, especially when you buy in bulk. When picking out different kinds of beans, opt for those that are lower in sodium or choose cans that read “no salt added”.

• Long Shelf Life:Beans are shelf-stable for up to three years! Be sure to rinse beans after opening.

• Many varieties:There are many kinds of beans to choose from. Some beans that go great in most dishes include black beans, pinto beans, garbanzo beans (chickpeas), and kidney beans.

• Perfect Snack:Beans can make an excellent snack! Try roasting chickpeas in the oven and have them to munch on throughout the day.

Tip: Beans sometimes have a bad reputation for being “gassy” food. The great news is there is a way to get around this, the key is preparation! To reduce any potential flatulence, soak beans before cooking and try to eat beans at least 1-2x per week.

Your Turn to Action: What is your favorite bean variety? Let me know below!

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