Beans have a bad reputation — probably in part because they’re the “magical fruit” that can cause some serious gas. But beans are a health superstar!
Some good news about beans:
- One cup of beans provides thirteen grams of fiber — that’s half of what you need daily.
- Beans are full of protein.
- Beans are full of nutrients like calcium, potassium, and magnesium — three things that many women don’t get enough of in their diets.
- Red, pinto, and kidney beans are FULL of antioxidants — more than even blueberries or cranberries.
Personally, I love beans. I make a mean vegetarian chili (I could be talked into sharing my recipe) and I love hummus.
Breaking it down bean by bean, here are some health benefits you can get from legumes:
- Black beans are full of antioxidants. Specifically, they are full of anthocyanins — the antioxidants that fight heart disease and cancer.
- Garbanzo beans (also known as chick peas) can lower your cholesterol. A recent study found that a diet rich in garbanzo beans can lower your LDL (bad) cholesterol by nearly five percent. I’ve also heard that chick peas are especially good at making you feel full and satisfied.
- Kidney beans are full of vitamin B1 (also known as thiamin). Thiamin protects your brain and memory.
- Navy beans are full of potassium. Potassium helps regulate blood pressure and protect your heart.
- Pinto beans are full of fiber.
Canned beans are usually just as good as bagged beans — and take a LOT less time and effort to prepare. If you do pick canned beans, look for low-sodium and/or vegetarian varieties. You can also rinse about a quarter of the salt off your canned beans by running them under cold water for a minute. Choosing vegetarian versions of refried and baked beans can cut out unhealthy saturated fats.
And hey — if you’re worried about that gas and bloating after eating beans, try sipping peppermint tea after a meal. Peppermint tea is a natural stomach soother!