So what’s the beef about beans? We’ve all heard they are healthy for us, but how? Here are some great ways that beans can improve our diet and health.
Fiber. Beans are a great source of fiber. Most Americans don’t get the recommended amount of fiber each day. Fiber helps us stay regular and has shown to protect against heart disease, high cholesterol, high blood pressure, and digestive illness.
Protein. Beans are a great way to get low-fat, low-calorie protein that already has the fiber and carbs mixed in. A single cup has about 2-3 times the amount of protein as rice or wheat.
Weight. Studies show that if you make it a habit to eat beans, you’re more likely to have a lower body weight, slimmer waist, and a lower BMI.
Iron. Our bodies use iron to make blood proteins that help move oxygen around our body. It’s also a key nutrient for your hormones, and connective tissue like tendons and ligaments. Chickpeas, black-eyed peas, soybeans, lima, kidney, and navy beans are all great choices if you’re looking to increase your iron.
Magnesium. Magnesium helps make protein and bone, and stabilizes blood sugar. Black beans are a great source with 120 mg in a single cup – which is about 1/3 of the recommended daily amount.
Potassium. Your body needs potassium for about everything, including your heart, kidneys, muscles, and nerves. Beans have quite a bit with a cup of lima beans giving you about double the potassium you’d get from a banana.
Zinc. Your cells need it to fight germs, make genetic material, and heal wounds. It helps children develop properly and aids your senses of smell and taste. A cup of chickpeas has about ¼ of your daily recommendation of zinc!
Folate. This B vitamin is especially important for women who are pregnant or trying to have a baby because it helps prevent certain birth defects. It is also good for heart health and your nervous system.