We’ve all heard the expression “shop the perimeter of the store.” But if you skip the middle, you’re missing out on a wealth of wholesome, delicious food choices. Your supermarket shelves are filled with hidden treasures that you shouldn’t pass up. Like beans, one of the most neglected and under-valued items.
Beans provide myriad health benefits, and they fit into several different food groups: although they are rich in complex carbs like breads and starches, as a plant-based food, they feel right at home in the vegetable group, offering an array of vitamins, minerals, and antioxidants, like their veggie companions. They can also hold their own in the protein group, supplying protein aplenty. Unlike some other members of this group, beans provide little to no fat and are cholesterol-free. In fact, beans actually lower cholesterol and triglyceride levels instead of potentially causing them to increase, as some animal proteins have been shown to do.
Though they’ve been around for centuries, beans are a modern-day superfood. Why? Let’s count the ways.
• They are heart-helpers. Beans are “heart healthy” because they contain an abundance of soluble fiber, which can lower cholesterol and triglyceride levels. If you prefer canned beans, you can ditch up to 40 percent of the sodium by rinsing them in water.
• They are low in fat. Most beans are about 2 to 3 percent fat, and contain no cholesterol, unless they’re processed or prepared with other ingredients, such as lard. (Check labels to see what else may be in the package or can.)
•They pack protein. The Dietary Guidelines for Americans say we should be eating more plant proteins. About ½ cup of beans provides 7 grams of protein, the same amount as in 1 ounce of chicken, meat, or fish. Vegetarians, vegans, and individuals who seldom eat meat, poultry, or fish could count on beans as an alternative choice. • They balance blood sugar. With a low glycemic index, beans contain a beautiful blend of complex carbohydrates and protein. Because of this, beans are digested slowly…
Read more: Bonnie Taub-Dix, US News
