Beans are a super food with a unique combination of protein, fiber, vitamins and minerals. Beans contain significance of protein with no saturated fat and cholesterol. This makes beans a great choice for vegetarians and people trying to limit the high fat meat products. Beans are excellent sources of fiber. Half a cup of cooked dried beans provides 20% or more of your daily fiber needs. Fiber has many benefits such as filling you up after a meal, maintaining the blood sugar level, and lowering the “bad” LDL cholesterol level. Beans are good sources of vitamins and minerals such as folate, potassium, iron and magnesium. Research has shown that diet including beans may reduce the risk of heart disease and certain cancers. Folate is especially important for heart health as well as prevention of birth defects.
Getting 3 Cups a Week
Adults are encouraged to eat three cups of beans a week. Count beans as a vegetable or as a meat serving. One-half cup of cooked dried bean is equivalent to 2 ounces of meat or 1/2 cup of vegetable serving. These little beans are delicious anytime of the year. Try some when they are featured on your menu.
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