BEANS
Beans are edible plant seeds. The recommended intake of beans is 1.5 cups per week.
BENEFITS OF BEANS
Beans are a great budget-friendly source of protein. A 1/2 cup of beans has the same amount of protein as 1 oz of meat
Beans are affordable and versatile, and low in fat and calories. They are rich in a variety of vitamins and minerals including folate, iron, magnesium, potassium, zinc, copper, and manganese. They are also rich in antioxidants such as polyphenols.
Beans are also high in fiber, which can help promote bowel regularity, protect against heart disease, control blood sugar, and increase feelings of fullness. One cup provides about 15 grams of fiber, which is roughly half of your daily fiber needs.
HOW TO MANAGE POSSIBLE DISCOMFORT
There are ways to eliminate or minimize possible uncomfortable gastrointestinal side effects from eating beans. To help your body adjust, start with smaller portions of beans, such as 1/4 cup portions, and then gradually increase the amount over several weeks. Soaking dried beans overnight in a bowl of water before cooking can also help decrease side effects. If using canned beans, make sure to rinse them thoroughly before cooking.
ADDING BEANS TO YOUR DIET
Try different varieties such as:
Garbanzo beans
Pinto beans
Black beans
Navy beans
Kidney beans
You can add beans to:
Soups and stews
Casseroles
Salads
Bean burgers
Tacos
Baked goods
Dips and sauce