Beans and legumes are naturally high in minerals and fiber. Adding these into our diet may play a significant role in improving our overall health. They can also be a great replacement for meat as a source of vegetarian protein.
Regular consumption of beans can also help lower blood sugar and blood pressure, lower our heart rate, and decrease our risk of heart disease and diabetes. The high fiber content of beans may also improve our gut health and lower our risk of colorectal cancer.
Kidney Beans
This important food crop comes in a variety of colors and patterns, including white, cream, black, red, purple, spotted, striped, and mottled. They are often eaten with rice and are loaded with protein, fibers, folate, iron, copper, manganese, potassium, and vitamin K.
Kidney beans, being one of the goods sources of fiber, can help slow the absorption of sugar into the blood and therefore reduce blood sugar levels.
Pinto Beans
Pinto beans are often eaten as whole beans, or mashed and fried. They have an earthy, almost nutty flavor and are simple to prepare. They are rich in protein, fiber, folate, copper, manganese, and thiamine. Studies showed that eating 1/2 cup of pinto beans per day for eight weeks can significantly reduce both total cholesterol and LDL cholesterol in the blood.
Peas
This legume is of different types. Being referred to as little powerhouses of nutrition, peas may help reduce blood sugar and insulin resistance and support a healthy gut, as well.
Lentils
These edible seeds are known for their lens shape and sold with or without their outer husks intact. Aside from being a great source of vegetarian protein, lentils are also packed with fiber, folate, vitamin B1, copper, and manganese. Experts found that it can benefit gut health by improving bowel function and slowing the rate that the stomach empties, which could help with digestion and prevent spikes in blood sugar.
There are lots of easy ways to add beans and legumes into our daily diet. Check out the list below.
- Use pureed beans as the basis for dips and spreads.
- Add beans to salads, soups, or pasta dishes.
- Add cooked beans to meatballs or burgers.
- Tuck beans into whole-grain tortillas or pita bread.
- Add them to soups, salads, and pasta dishes.
- Toss beans into sautéed veggies or mix them with cooked greens and garlic.
