Beans are so good for you that they should become a regular staple in your diet. In fact, keeping beans handy at all times is easy to do and they can be added to just about anything. Whether you open a can or cook them yourself, the health benefits from eating beans are numerous.
Keeping a few cans on hand can make it simple to whip up a filling and nutritious meal without much thought. Beans can be added to salads, soups, chile, or turned into delicious dips. They are inexpensive, especially if you buy dried beans in bulk and cook them yourself. If you have an Instant Pot or pressure cooker, it can be simple to cook up a batch of beans and have them to eat throughout the week.
Action – Legumes, which include beans, lentils, chickpeas and split peas, include so many varieties that it should be easy to find ones that you enjoy. From soybeans and black beans to turtle and kidney, beans come in many different shapes and sizes and uses. They can even be used to make healthy, low-calorie brownies and other sweet treats. Use your imagination and you should have no problem including beans in your diet on a regular basis.
Canned beans are convenient and are nearly as healthy as cooking your own. You can buy unsalted varieties, and make sure that you rinse them thoroughly if they do contain salt because the sodium content will be 100 times higher than using dried beans. Rinsing beans can wash away some of the nutrients, but they are still so good for you that making sure you eat them is more important than worrying about rinsing them.
Steps – By far the cheapest way to enjoy beans is to buy them dried and then cook big batches at one time. They stay good in the fridge for three to five days and in the freezer for up to eight months. Soaking them before cooking will reduce the amount of time needed, but with a pressure cooker you can get away with missing this step.
Beans are full of fibre, folate and phytates, and the phytoestrogens in soybeans have been proven to help prevent breast cancer and improve the rate of breast cancer survival. By keeping two or three different kinds of beans on hand at all times, there will never be an excuse not to have a healthy meal that you can prepare and eat within minutes.
Why It Makes You Feel Better – Consuming legumes is associated with having a slimmer waist and lower blood pressure, and improves the regulation of blood sugar, insulin levels, and cholesterol. This study showed that eating beans reduced metabolic syndrome risk factors in overweight and obese adults as well or better than cutting calories did.
The components of fibre and phytates in beans may reduce the risk of stroke, colon cancer, and depression. They are filling due to their high-fibre content and make a great substitute for meat.
Example – Eating a bowl of split pea soup or spreading some hummus on a bagel are delicious ways to include beans in your diet. When you make a salad, including cold beans such as black or navy makes a great addition. By always having some in the fridge, it will be simple to remember to include them on a daily basis.
The American Institute for Cancer Research did a landmark study and one of their recommendations for cancer prevention was to include whole grains or legumes with every meal. Not a couple of times a week or even once a day, but every meal. That is how important the humble bean can be for improving your overall health starting today.