Easy Ways to Incorporate Beans into Your Diet
For some, just hearing the word beans may bring to mind a familiar melody and some random fact about heart health. Indeed, beans are great for the heart. However, they have many additional health benefits that are often overlooked. Beans are a complex carbohydrate, as they are a great source of fiber and also contain antioxidants. They’re also considered a lean plant-based protein source. That’s right, protein! Another great benefit? Beans are great for meals on a budget. Essentially, beans are the whole package. Some people love them, while others avoid them at all costs.
So how can you add (or sneak) a few extra beans into your diet so you can start receiving all their healthy benefits? There are so many beans to choose from: kidney, pinto, great northern and garbanzo, just to name a few!
This time of year, soups are often a very popular and easy go-to lunch or dinner. Try adding a can of your favorite low-sodium beans to your big pot of minestrone or chowder. Chili is another easy way to sneak some beans into the pot or slow cooker.
On the next Taco Tuesday, try adding black beans or pinto beans to your taco. If you’re eating out at your favorite taco bar, ask for a side of black beans to top your taco. Another easy option is red beans and rice. Try using brown rice to bump up the nutritional content and even more protein.
Just one 1/2 cup serving of beans can provide roughly 8 grams of protein. If you’re in the mood for a burger and fries but want a healthier alternative that won’t weigh you down, try making a black bean burger and baking some homemade sweet potato fries!
If you’re using canned beans, to help offset the sodium and unpleasant GI symptoms, drain your beans and give them a thorough rinse before adding them to your favorite dish. Did you know the main ingredient in hummus is a bean? That’s right! Some call them garbanzo beans, others call them chickpeas, but either way you say it, they’re what gives hummus its hearty texture. Try snacking on some hummus and veggies or baked pita bread and you’ll be getting those wonderful beany benefits.
Just one serving of beans a day can provide you with fiber, antioxidants and protein. So grab that unopened can in the back of the pantry (check the expiration date first!) and give them a try! The possibilities are endless.
