If you care about eating enough protein and fiber every day then beans might become your new best friend.

 

Beans are a nutrient rich food that can be overlooked as powerhouses of both protein and fiber. Nowadays, there’s a lot of talk about how much protein is enough. At the same time, there’s a lot of talk about how much fiber is enough. Well, both protein and fiber are essential and the ‘how much do I need’ is not a matter of one-size-fits-all. As individuals with unique nutritional needs, each of us has individual needs for every nutrient including protein and fiber. Circling back to beans, this is a protein and fiber-rich plant food that works for vegans, vegetarians, flexitarians, and everyone.

Bean Nutrition – The Facts

Different kinds of beans vary slightly in their nutrients; however, all of them are nutrient rich with protein (6-9 grams per 1/2 cup serving) and fiber (6-10 grams per 1/2 cup serving) as well as folic acid, iron, potassium, and other health-positive phytochemicals. Beans are low in fat and sodium, and  cholesterol free. Also, beans are a low glycemic food which means that their carbohydrates are broken down into glucose and absorbed by the body relatively slowly. This is why beans in a moderate serving (1/2 cup cooked or canned) are a healthy choice for everyone, including people with diabetes.

Here is a chart that compares the nutrition facts of 10 different beans. (click on ‘Bean Nutrition Facts’)

Bean Versatility & 6 Everyday Meal Ideas

There are so many ways to enjoy beans in your meals and snacks. Here are some everyday possibilities:

1. Beans or a combination of beans are the start to a delicious, cold salad. Mix 1-2 cups of drained and rinsed beans with chopped onion, garlic, tomatoes, sweet Bell peppers, and herbs like parsley, dill, or basil. Dress with a favorite vinaigrette.
2. Refried (vegetarian) beans are a tasty filling to your Taco Tuesday meal. Add all the fixings like shredded lettuce, chopped tomatoes and onions, shredded cheese, fresh cilantro, salsa, and a dollop of plain yogurt.
3. Beans add protein, fiber, and a fill-you-up feeling to your smoothie. Add 1/4 cup of cooked or canned and drained beans (ex. white beans) to your blender for an extra punch of great nutrition. If blending for 2 servings then add 1/2 cup, etc.
4. Bean burgers are a fun new recipe to try. Google this: easy and healthy bean burger recipes
5. Beans can help you stretch your protein budget. Because they are so affordable, dry or canned beans are a game changer when feeding a group. For example, downsize your meat ingredient and add in more beans for a favorite soup, stew, or chili.
6. Beans go with everything. Bring a bean dish to your next family gathering, friend cookout or holiday potluck menu.

Bean Love

Beans and legumes (like lentils, soybeans, and peas) are a food category with top nutritional quality and excellent content of protein and fiber. So, it makes good sense to eat more beans. Try the dry ones and soak them overnight then cook them, or try the quick-and-easy canned ones. If you feel afraid of the flatulence factor which is a common reaction of the gut to indigestible carbs, then try an enzyme tablet from your favorite pharmacy. They are over-the-counter and they work! For more good nutrition tips with everyday foods, take a look at my quick kitchen videos.

What bean dish will you cook, serve, and eat this week?