Spilling the Beans on Beans

Beans are packed with nutrients, yet often neglected. They are a plant-based protein containing soluble fiber, which can help lower cholesterol and improve blood sugar control.
 
Research has shown fiber-rich diets may reduce the risk of heart disease, diabetes, high blood pressure, and cancer – and beans are a great way to boost your intake.
 
Add them by:
 

• Using black or pinto beans as the protein for tacos or burritos
  • Top with guacamole and vegetables

 

• Adding cannellini (white) beans to pasta
  • Use one 15-ounce can per pound of pasta

 

• Tossing roasted chickpeas in salads (see instructions below)
  • Drain and dry a can of chickpeas (about 2 cups)
  • Add a glug of olive oil and sprinkle of salt
  • Roast at 400° for 30 minutes (or until dry and crispy)
  • Toss with spices

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References:
Dietary fiber: essential for a healthy diet. Mayo Clinic; 2015. Accessed October 2018.
Garden-Robinson J and K McNeal. All about beans nutrition, health henefits, preparation, and use in menus. North Dakota State University Food and Nutrition; 2013. Accessed October 2018.
Position of the Academy of Nutrition and Dietetics: health implications of dietary fiber. JAND. 2015; 115 (11): 1861- 1870.