Bean Aisle Nutritional Density: From black, pinto, kidney, and lima beans to mung and black-eyed peas (no, we’re not talking about the musical group “The Black Eyed Peas”), your local grocery store’s bean aisle has a variety of beans to suit different tastes and cuisines.
Refried pinto beans are America’s favorite bean. The U.S. Dry Beans Council lists navy beans, Great Northern beans, red kidney beans, and black beans as the next four favorites.
Nutrition Powerhouse Beans Any bean is good. Beans contain fiber, protein, iron, and resistant starch, which helps regulate glucose levels in the gut, according to registered dietitian Danielle Crumble Smith. Polyphenols, antioxidants, may protect against malignancies, cardiovascular illnesses, diabetes, and neurological diseases.
The healthiest bean depends on your diet goals.Soybeans are the only bean that contains all nine necessary amino acids, which our bodies need but cannot create. – Lentils, though not beans, are in the “bean family” and have a good
protein-fiber-carbohydrate balance. Studies demonstrate that black beans can improve glycemic responses and reduce inflammation, especially for insulin-resistant people.
Boost Nutrition with Lesser-Known Beans Unknown beans hold nutritional treasures. Navy beans include manganese, a trace mineral needed for strong bones, immunological, and reproductive systems. Adzuki beans improve diabetes, kidney disease,
cognitive loss, and other conditions.
Beans: Versatile Flavors Beans’ nutritional value and adaptability make them essential in many cuisines. Mixing flavors and components lets you make several recipes.
Addressing Gas and Other Issues Bean gas is a prevalent problem. They’re difficult to digest, but that shouldn’t stop you from enjoying their health benefits.
Danielle Crumble Smith offers several simple solutions: Chew beans well. – Hydrate. To acclimatize to fiber, slowly increase bean intake.
Cook beans to eliminate lectins and phytic acid, which prevent iron and calcium absorption. To improve digestion, soak or sprout soft-shelled legumes like mung, adzuki, chickpeas, or lentils.
The salt in canned beans is another issue. For people who don’t eat processed foods, this may not be a problem, but those who exceed the American Heart Association’s daily sodium guidelines may choose “no
salt added” or rinse the beans at home.
Beans are rich in iron, however their non-heme iron is harder to absorb than animal-sourced heme iron. Beans with vitamin C boost iron absorption.
The Versatile BeanA Healthy Diet Swap Diabetes and cardiovascular disease patients can also substitute beans. Instead of taco tortillas or mashed potatoes, try taco salads or white bean mash. These little changes can drastically lower blood sugar.
Beans are a superfood that fits many diets and health goals due to their nutritious value and variety of flavors.
Our Reader’s Queries
What are the nutritional properties of beans?
Beans are a great source of protein, fiber, folate, iron, potassium, and magnesium, and they have little to no total fat, trans-fat, sodium, or cholesterol [5, 6].
Which is the most nutritious bean?
Soybeans stand out as the top contender for protein, calcium, and magnesium among other beans, according to Parlitsis. With nearly 30 grams of protein per cup, soybeans reign supreme as the primary protein source. In addition, soybeans deliver the highest amount of magnesium, meeting 37% of your daily requirement in just one cup.
Are baked beans high or low nutrient density?
Beans are packed with essential nutrients and have been thoroughly researched for their positive impact on health. They are loaded with protein, complex carbs, and micronutrients, but have minimal fat and cholesterol. Beans are a powerhouse of nutrition without the unhealthy extras like saturated and trans fats, and excessive sodium.
Are beans more protein dense than meat?
A half cup of cooked beans gives you 7 grams of protein, equivalent to 1 ounce of meat. Beans and legumes are high in fiber, keeping you satisfied for longer. Unlike animal protein, they pack a punch of antioxidants and fiber, making them a healthier choice.