Beans and Other Legumes

Guide to Beans and Other Legumes

The versatility of beans and other legumes makes them a flavorful side dish or addition to soups and salads. Some beans can be blended with other ingredients to make a dip: For example, chickpeas are the basis for a healthy hummus and black beans are delicious in salsa. Beans and other legumes are a good source of protein and fiber and can be eaten to lose and manage weight. Purchase them fresh, dried, frozen, or canned (without sugar) and start with 1/3 to 1/2 cup serving. Avoid canned beans or other legumes that contain brown sugar, lard, or molasses.

Beans and other legumes are also extremely nutritious and can help improve your health. Here’s how:

1. All legumes are a major source of soluble fiber, which helps to remove cholesterol from the body before it's absorbed.

2. The fiber in beans and other legumes also slows digestion and, as a result, prevents a sharp rise in blood-sugar levels, which helps prevent cravings.

3. In addition to fiber, legumes are high in protein, folate, potassium, iron, calcium, and B vitamins. And they contain no unhealthy fat.

There are an abundance of legume varieties including:

Adzuki beans
Black beans
Black-eyed peas
Broad beans
Butter beans
Cannellini beans
Chickpeas
Garbanzos
Edamame
Fava beans
Great northern beans
Italian beans
Kidney beans
Lentils
Lima beans
Mung beans
Navy beans
Pigeon beans
Pinto beans
Refried beans, fat-free, canned
Soybeans
Split peas
White beans

Make legumes part of your healthy diet starting from TODAY..!!