WHY YOU SHOULD EAT BEANS

Though they’ve been around for centuries, beans are a modern-day superfood. Why? Let’s count the ways:

1. HEART-HEALTHY
Beans are “heart healthy” because they contain abundance of soluble fiber which can lower cholesterol and triglyceride levels. If you prefer canned beans, you can ditch up to 40% of the sodium by rinsing them in water.

2. LOW FAT
Most beans are about 2 to 3% fat and contain no cholesterol, unless processed or prepared with other ingredients, such as lard. (Check labels to see what else may be in the package or can.)

3. PROTEIN
About 1/2 cup of beans provides 7 grams protein, same amount as 1 ounce of chicken, meat or fish. Vegetarians, vegans and individuals who seldom eat meat, poultry, or fish can count on beans as an alternative choice.

4. BLOOD SUGAR BALANCE
With a low glycemic index, beans contain a beautiful blend of complex carbohydrates and protein. Because of this, beans are digested slowly, which helps keep blood glucose stable and may curtail fatigue and irritability.

5. CUT CANCER RISK
Scientists recommend that adults consume 3 cups of beans per week to promote health and reduce risk of chronic diseases like cancer. That owes to their abundance of fiber and antioxidants.

6. BOWEL MOVEMENT
Filled with fiber, beans can promote regularity by preventing constipation. To maximize your meal, be sure to accompany high-fiber foods with ample fluids like still or sparkling water. Weighing in at 5 to 8 grams of fiber per 100 grams (3 ounces), beans are ideal for those who are sensitive to gluten, a natural protein found in products containing wheat, rye, barley, and sometimes oats. If you do have food allergies, however, check the food label or contact the manufacturer to be sure the product is safe.

7. THEY SATISFY
Because beans are metabolized more slowly than other complex carbs, they may aid weight loss by keeping us feeling full without being excessively high in calories.

8. CONVENIENT
Canned, frozen or dry, beans are a breeze to purchase, prepare, and store. They even come in flour form.

9. WALLET-FRIENDLY
Beans are the least expensive source of protein, especially when compared to fresh meat.