Include beans in your daily meals for balanced nutrition.
Beans or legumes, are one of the oldest cultivated plants and contain many important nutrients and phytochemicals. When combined with grains, they form a complete protein.For the most part, beans are considered an incomplete protein (not containing all the essential amino acids) and are recommended to be combined with another complimentary protein.
For instance, to make a complete protein they can be combined with brown rice, corn, nuts, seeds or wheat. According to the National Soybean Research Laboratory, soybeans are the only common plant food containing complete protein, so this is the only exception. Beans are a protective food that can help you feel full of energy and enjoy many health benefits. Beans can be bought frozen, dry or canned. Although, dry is always best, we do however, understand that sometimes this is not an option. Therefore, choosing low sodium or sodium free canned beans or frozen beans, is still a great option to enjoy these benefits.
Eating healthy should be fun and taste good. A half-cup or more of beans or lentils are what the guidelines usually recommend and can easily be done by adding them into almost any dish. Consuming at least a half-cup of dry beans has been shown to improve the overall diet quality of Americans, by increasing fiber, protein, folate, zinc, iron and magnesium by lowering intakes of saturated fat and total fat. Beans can be prepared and included many ways. For instance, beans can be added into rice, soups, salads, and even made into a delicious party dip.
Bean benefits include the following:
1) Good source of folate, which plays an important role in human reproduction and reducing birth defects.
2) High in dietary fiber and low glycemic index and load. It is good for our digestive tract and may reduce the risk for cardiovascular disease, diabetes and certain types of cancer.
3) No cholesterol, saturated fat and lower in calories than animal protein.
4) Cheaper than animal protein, a good substitute!
5) Contain antioxidants, which are protective against free radicals, inflammation and oxidation.
Overall, Michigan State University Extension says that including beans in your diet can help improve your overall health. This inexpensive food can provide the protein you need while increasing vitamin and mineral consumption. As mentioned, beans are easy to prepare and can be added in almost any dish. Trying new recipes from other cultures can also help you explore these benefits. For instance, consuming soybeans from Asian dishes, Garbanzo beans from Middle Eastern dishes or pinto or black beans from Latin American dishes. All of these ways can aid you in living healthy but also enjoying good food!
Did you find this article useful?
As an enthusiast and expert in nutrition and plant-based diets, I can attest to the wealth of benefits that incorporating beans into your daily meals can bring. The information provided in the article aligns with my extensive knowledge on the subject, and I'm here to break down and elaborate on the concepts presented.
-
Nutrient-Rich Nature of Beans:
- Beans, being one of the oldest cultivated plants, indeed contain a plethora of important nutrients and phytochemicals. These include essential vitamins, minerals, and antioxidants that contribute to overall well-being.
-
Completing Protein with Grains:
- The article rightly mentions that beans are considered incomplete proteins on their own. However, when paired with grains such as brown rice, corn, nuts, seeds, or wheat, they form a complete protein. This combination is essential for those following plant-based diets to ensure they get all the essential amino acids.
-
Soybeans as an Exception:
- The National Soybean Research Laboratory is correct in stating that soybeans are the only common plant food containing complete protein. This exception makes soybeans a valuable addition to a plant-based diet.
-
Forms of Beans:
- The article touches upon the various forms in which beans can be acquired – frozen, dry, or canned. While emphasizing the preference for dry beans, it acknowledges the practicality of using low sodium or sodium-free canned beans or frozen beans when necessary.
-
Health Benefits of Beans:
- The health benefits of beans are multifaceted and include:
- Improved overall diet quality, as consuming beans increases fiber, protein, folate, zinc, iron, and magnesium while lowering saturated fat and total fat intake.
- Contribution to cardiovascular health, diabetes prevention, and reduced risk of certain types of cancer.
- No cholesterol and lower in calories compared to animal protein, making them an excellent and cost-effective substitute.
- The health benefits of beans are multifaceted and include:
-
Versatility in Preparation:
- The versatility of beans in preparation is highlighted, with suggestions to incorporate them into various dishes like rice, soups, salads, and dips. This not only enhances the nutritional content but also adds flavor and texture to meals.
-
Specific Bean Benefits:
- The article lists specific benefits of beans, including being a good source of folate for reproductive health, high dietary fiber with a low glycemic index, and their antioxidant content, which protects against free radicals, inflammation, and oxidation.
-
Cost-Effectiveness and Cultural Diversity:
- The economic aspect is addressed by emphasizing that beans are cheaper than animal protein, making them an accessible and affordable option for many. Additionally, exploring recipes from different cultures, incorporating soybeans, garbanzo beans, pinto beans, or black beans, adds variety and cultural richness to the diet.
In conclusion, the information presented in the article aligns with my in-depth knowledge of nutrition and plant-based diets. The benefits of beans extend beyond just providing protein, making them a valuable component of a healthy and diverse diet.
