You may remember the school yard chime "beans, beans, the magical fruit." You say "music?" Well, I would say magical! The FDA agrees and has approved a dietary guidance message US saying bean diets can reduce the risk of heart disease and certain types of cancer. This includes chickpeas, kidney, black beans and other legumes (not varieties of yellow and green bean). Studies also suggest that eating beans as part of a healthy diet can help you manage your diabetes and help reduce the risk of hypertension and stroke.
Fiber-ific
When it comes to a healthy diet diabetes, beans are great! Chock full of fiber, beans have a low glycemic index (the rate at which a food raises blood sugar levels) and provide sustained energy as she slowly released into the bloodstream. A portion of a half cup of most beans contain 15-20 grams of carbohydrates and up to an amazing 8 grams of fiber.
The bean fiber helps to fill you up (but not out), promoting a healthy digestive system and helping to lower blood cholesterol. Although rich carbohydrates, beans also form high levels of a type of starch "resistant" (resistant starch digestion)-when cooked and cooled. This simplifies refrigerated cooked beans in particular on blood sugar than many other starches.
Beyond fiber
If that wasn't enough, the beans provide plenty of vitamins like folate, thiamine, riboflavin and niacin, and minerals such as calcium, iron, zinc and magnesium. Beans are also naturally fat-free and dry legumes are very low sodium content. Lastly, legumes are a wonderful source of inexpensive protein, 10 grams per serving. It's actually hard to find a better source of nutrition and overall great bean protein.
Cooking with beans
- Canned beans, cooked are delicious and affordable. Rinse before use to reduce sodium and added to soups, salads, or your favorite chicken or tuna salad recipe.
- Combine equal amounts of lean beef and beans for the best chili in town.
- Add whole wheat grains pasta or rice side dishes to add creaminess and extra fiber.
- Bean puree make great sauces and spreads. For a simple white bean dip and fast, mashed 1 15-ounce can of cannellini beans, drained 2 cloves garlic, 2 tablespoons of olive oil and lemon juice and 1 teaspoon oregano. Add salt and pepper to taste.