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Friday, March 16, 2012

Beans, beans, the magical fruit...

Seriously, beans are an underutilized, super food.
In keeping with our National Nutrition Month (March).  We are continuing our nutrition tips.

Here's why you should consider eating more beans in your diet:
  • American diets tend to be very sparse when it comes to fiber.  The average American only eats on average 15g of fiber (only about half of the recommended amount).  Beans are loaded with fiber!  Just one cup of cooked beans provides 12g of fiber.
  • Beans provide the full family of B vitamins.
  • Beans provide key minerals including iron, magnesium, calcium and potassium.
  • Beans digest slowly providing you with hunger satisfaction longer.
  • Beans provide soluble fiber which assists with the absorption of glucose in the bloodstream (important for those with type II diabetes)
"In a recent study, bean eaters weighed, on average, 7 pounds less and had slimmer waists than their bean-avoiding counterparts -- yet they consumed 199 calories more per day if they were adults and an incredible 335 calories more if they were teenagers." http://www.webmd.com/diet/features/beans-protein-rich-superfoods

So, whether, canned, fresh, frozen, or dried.....EAT THEM!
Here are some ideas for incorporating(links to recipes included):

1 comment:

  1. I just ran across this recipe for crunchy chickpeas in my April/May Clean Eating Magazine. I bet it would be a great alternative to a salty, crunchy snack such as chips. I can't wait to try.
    Preheat oven to 400. On a large baking sheet, add 3 cups cooked chickpeas (or 2, 15oz BPA-free cans unsalted chickpeas)---chickpeas aka garbanzo beans.
    Drizzle with olive oil and toss to coat. Bake stirring occasionally with a spatula, until very crisp, about 45 mins.
    Remove from oven and sprinkle with 1/4 tsp. sea salt and 1/2 tsp. garam masala. serve warm or at room temp.


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