Have you heard the saying, “Beans are a little bit of magic that we can all afford.” Today is “Eat Beans Day”! Often referred to as the "magical fruit," beans have been a staple in cuisines across the globe for centuries. These small legumes come in various shapes, sizes, and colors, and they offer a wide range of benefits that contribute to a healthy and balanced diet. Packed with nutrients, fiber, and plant-based proteins, beans are an excellent addition to any meal. In this Motivational Monday, we'll explore the incredible benefits of beans and a recipe to help you incorporate beans into your regular diet.
The King of Fiber:
One of the standout features of beans is their impressive fiber content ranging from 5-8 grams of fiber per ½-cup. Fiber is essential for maintaining a healthy digestive system, fighting inflammation, preventing constipation, and promoting regular bowel movements. It also aids in weight management by promoting feelings of fullness and reducing overeating. Beans, whether kidney, black, pinto, or chickpeas, are excellent sources of dietary fiber, providing a substantial portion of your daily requirement of 30-45 grams a day (for adults) in just a single serving.
High in Plant-Based Proteins:
Beans are an exceptional source of plant-based proteins, making them an ideal choice for plant-based meals and Meatless Mondays! Proteins are vital for building and repairing tissues, promoting muscle growth, and supporting various enzymatic functions in the body. Including beans in your meals helps ensure you meet your protein needs while offering a nutrient-dense alternative to animal-based proteins that tend to increase inflammation and western diseases.
Beans are packed with essential nutrients that are crucial for overall health and well-being. They are rich in vitamins and minerals, including folate, iron, magnesium, potassium, and zinc. Folate is vital for the formation of red blood cells and supports neural tube development during pregnancy. Iron is essential for oxygen transport in the body, while magnesium plays a crucial role in energy production and maintaining healthy bones. Incorporating beans into your diet is a simple and delicious way to boost your nutrient intake and decrease inflammation (if you are not allergic or intolerant to them).
Heart-Healthy and Diabetes Friendly:
Beans have long been associated with heart health due to their high content of soluble fiber, which helps lower cholesterol levels. Consuming beans regularly can contribute to reduced risk factors for heart disease, including high blood pressure and high LDL (bad) cholesterol levels. Additionally, the low glycemic index of beans ensures they have a minimal impact on blood sugar levels, making them an excellent choice for individuals with diabetes or those aiming to stabilize their blood sugar.
Beans are an excellent food for weight management and can be a valuable ally in your journey towards maintaining a healthy weight. The combination of fiber, proteins, and complex carbohydrates found in beans helps keep you feeling satisfied for longer, reducing the likelihood of overeating or snacking. Furthermore, the low calorie and fat content of beans make them an ideal addition to your meals, providing you with essential nutrients without excessive caloric intake.
Bring it Home Message:
Incorporating beans into your diet is a wise and nutritious choice. Whether you opt for aduzki, red beans, great northern beans, or any other variety, you'll reap numerous health benefits. From their impressive fiber content to their high-quality plant-based proteins and essential nutrients, beans offer a wealth of advantages that contribute to overall well-being. So, this week as you plan your meals, include some humble legumes (beans, peas and lentils), and enjoy the benefits of their nutritional powerhouse. Your body and taste buds will thank you!
Zesty Black Beans
Yield: 6 ¾-cup servings
2 Tablespoons water In a medium pot combine water, onion
½ cup onion, chopped and garlic, and cook over medium heat
2 cloves garlic, pressed until onion is translucent.
½-1 teaspoon cumin Add remaining ingredients.
½-1 teaspoon chili powder Simmer until vegetables are tender.
¼-½ teaspoon Mrs. Dash® Chipotle seasoning
½ cup red bell pepper, diced
½ cup yellow bell pepper, diced
¼ cup salsa
2 cups cooked black beans
2 avocado, diced Serve over sweet potato and top with a ¼
⅓ cup plant-based sour cream of an avocado and a Tbsp plant-base
Nutritional Facts per ¾-cup:
Fat 2 g
Cholesterol 0 mg
Sodium 204 mg
Carbohydrates 20 g
Fiber 8 g
Protein 6 g
Vitamin D 0 mcg
Calcium 28 mg
Iron 2 mg
Potassium 454 mg
For More Delicious Recipes Check out Tasty Tuesdays Recipes!
To learn about our Start a New YOU® Holistic and Bible-based program call us today
at 479-363-6585 or click the links below.