Most Americans know that beans are a healthful food, but how do we incorporate them into our diet? More than just a meat substitute, beans are so nutritious that the latest dietary guidelines recommend taking our current intake of one cup per week, and increasing it to three cups per week.
Beans can play a role in:
- Lowering the risk of several cancers
- Reducing risk of heart disease
- Reducing total blood cholesterol, as well as low-density lipoprotein (LDL) or “bad cholesterol,” a leading cause of heart disease
- Lowering the risk of type 2 diabetes
- Improving blood sugar control for individuals with type 1 and 2 diabetes
Beans are comparable to meat in terms of calories. On average, cooked dry beans provide roughly 120 calories per ½ cup, and are full of B vitamins, folic acid, selenium, zinc, low-glycemic carbohydrates and fiber. Our diets tend to be lacking when it comes to fiber (the average American consumes just 15 grams daily). One cup of cooked beans (or 2/3 of a can) provides about 12 grams of fiber—nearly half the recommended daily dose of 21-25 grams per day for adult women (30-38 grams for adult men).
Meat, on the other hand contains no fiber at all. Beans are digested slowly, keeping you satisfied longer. In addition, beans are low in sugar, which prevents insulin in the bloodstream from spiking and causing hunger. When you substitute beans for meat in your diet, you get the added bonus of a decrease in saturated fat intake. Beans are also high in antioxidants and phytochemicals which help prevent cell damage from free radicals in the body.
Try these suggestions for adding beans to your diet:
- Toss canned beans into salad
- Serve hummus or other bean dips as an alternative dip
- Incorporate beans into soups, pasta dishes, and side dishes
- Use as an alternative to meat
- Keep cans of beans in your pantry, so they are ready to rinse and quickly add to your meals
Interested in learning more about CHF Nutrition Consultations? Contact CHF at 310-374-3426, press option #7 and dial #8148.
