Upgrade Your Diet With Beans

29 Jan

black-pinto-beans-i7[1]Want an easy way to improve the nutritional content of many of the foods you eat?  Add some beans — the starchy kind, like black beans (my favorite), pinto beans, navy beans, kidney beans, garbanzo beans (chick peas), white beans, or cannellini beans.

Health & Nutrition Benefits

Canned beans are an easy way to upgrade many of the foods and meals you eat every day.  I recommend rinsing and draining them first, to get rid of the high-sodium liquid in which they are packed.

Benefits of adding beans to your diet include:

  • Healthy, low-glycemic, slow-digesting carbohydrates.
  • High protein.  Beans provide 10-15 grams of protein per 1 cup serving.
  • High fiber:  12-15 grams per serving.
  • Low fat, and most of the fat is the healthy, unsaturated kind.
  • Vitamins and minerals, like vitamin B, folate, iron, and potassium.
  • Enhanced satiety (full-stomach feeling).
  • Added flavor and texture.

Try adding different kinds of beans to salads, soups, dips, salsa (add a can each of black beans and corn to your favorite salsa), pastas, and eggs (make a quick, easy breakfast burrito by adding black beans and shredded cheese to a scrambled egg on a soft burrito shell or flatbread; garnish with salsa).


Your thoughts?


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