7 Healthy Beans You Have To Eat

A bean is the seed of one of several genera of the flowering plant family Fabaceae, which are used as vegetables for human or animal food.

They provide protein, fiber, iron, and antioxidants that can make a good supplements to the diet.

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Beans are rich in fibers and packes with other important nutrients which are good for your heart and blood. Here are the 7 healthiest beans and legumes to try.

1. Lentils

Lentils, sometimes referred to as pulses, are a type of plant called a legume.

Preparing lentils is simple. Start by sorting through the lentils to pick out any small, hard debris, and then rinse to remove dirt. Unlike other legumes, lentils cook quickly without presoaking.

One cup of cooked lentils contains:

  • Calories: 230
  • Protein: 17.9 grams
  • Carbs: 39.8 grams
  • Fat: 0.752 grams
  • Fiber: 15.6 grams
  • Iron: 37% of the DV

2. Navy beans

One cup of cooked navy beans contains.

  • Calories: 255
  • Fat: 1.13 grams
  • Proteins: 15 grams
  • Carbs: 47.3 grams
  • Fiber: 19.1 grams
  • Iron: 24% of the DV

Navy beans are rich in fibers and may help reduce symptoms of metabolic syndrome. They also contains other important nutrients.

3. Black beans

Black beans may help with blood sugar management due to their lower glycemic index compared to many other high-carbohydrate foods. This means they cause a smaller rise in blood sugar after a meal.

One cup of cooked black beans contains:

  • Calories: 227
  • Protein: 15.2 grams
  • Carbs: 47.8 grams
  • Fat: 0.929 grams
  • Fiber: 15 grams
  • Iron: 20% of the DV

4. Peas

Peas contain protein, fiber, and micronutrients that provide a healthy gut and blood pressure.

One cup of cooked green peas contains:

  • Calories: 134
  • Fat: 0.35 gram
  • Protein: 8.58 grams
  • Carbs: 25 grams
  • Fiber: 8.8 grams
  • Vitamin K: 35% of the DV
  • Manganese: 37% of the DV

Peas are fairly high in protein. They have many health benefits.

A study including 120 men who engaged in weight training for 12 weeks found that taking 50 grams of pea protein per day led to increases in muscle thickness compared with a placebo.

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5. Peanuts

Peanuts are a legume that originated in South America.They are rich in protein, fat, and various healthy nutrients. Studies show that peanuts may even be useful for weight loss and are linked to a reduced risk of heart disease.

Peanuts are packed with healthy fats and high-quality protein. They’re also fairly high in calories.

Oe half-cup of peanuts contains:

  • Calories: 414
  • Protein: 18.9 grams
  • Carbs: 11.75 grams
  • Fat: 35.9 grams
  • Fiber: 6.2 grams
  • Iron: 19% of the DV
  • Magnesium: 29% of the DV

6. Soybeans

Soybeans are a variety of edible bean belonging to the legume family. They are native to East Asia but are now cultivated and consumed around the globe.

One cup of cooked soybeans contains:

  • Calories: 296
  • Protein: 31.3 grams
  • Carbs: 14.4 grams
  • Fat: 15.4 grams
  • Fiber: 10.3 grams
  • Iron: 49% of the DV
  • Magnesium: 62% of the DV

Evidence shows that consuming soybeans helps to reduced risk of cancer. Another studies found that eating high amounts of soybeans was associated with a 15% lower risk of stomach and cancers.

7. Chickpeas

Chickpeas are a great source of fiber and protein.

One cup of cooked chickpeas contains:

  • Calories: 269
  • Carbs: 45 grams
  • Protein: 14.5 grams
  • Fat: 4.25 grams
  • Fiber: 12.5 grams
  • Iron: 26% of the DV
  • Copper: 64% of the DV

Chickpeas are beneficial for reducing post-meal blood sugar and increasing insulin sensitivity when compared with other high carb foods.

Eating chickpeas and other legumes help to improve the composition of gut bacteria since they are high in fiber and beneficial plant compounds.

SUMMARY

Beans provide protein, fiber, iron, and antioxidants that can make a good supplements to the diet.

They are gluten-free and may improve your blood cholesterol, leading to a healthy heart.

Include beans to your diet comes with a lot of benefits which will improve your health and lifestyle.

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