Whether canned or dried, eaten alone, or mixed with salads and soups, beans are an excellent source of protein and fiber and one of the best heart health additives you can add to your diet. is.
According to the American Heart Association, eating beans as part of a healthy diet helps improve hypercholesterolemia, the main cause of heart disease. It also keeps you feeling full for a long time, even without the saturated fat found in some animal foods. According to a Mayo Clinic study, feeling full with fewer calories helps reduce weight loss and hunger.
Beans are also rich in minerals and fiber, which have been shown to help lower blood pressure naturally. Another benefit of eating beans is that they are high in potassium, naturally low in sodium, and high in calcium.
These nutritious legumes also form complete protein when combined with grains. The latest dietary guidelines of the American Heart Association recommend eating 5 ounces of beans per week.
In commemoration of National Baked Beans Month, experts will show you the best bean varieties for heart health and the best ways to prepare them.
1. Black beans: household staples rich in antioxidants
If you’re looking for a type of beans that are high in fiber and low in calories, black beans may be the right choice. Black beans contain calcium, magnesium and phosphorus. These are all essential bone-forming materials.These beans also contain folic acid and magnesium, Helps lower blood pressure. In addition to lowering cholesterol, according to Neron Francis, RDN, resistant starches like black beans can help in many other ways. A registered dietitian in New York City and the owner of nutrition by Neron. Resistant starch is a type of carbohydrate that is not digested in the small intestine. Francis says resistant starch nourishes the gut microbiota and keeps the immune system healthy. He also emphasizes that this affects mental and physical health.
The gut microbiota controls digestion and benefits the immune system and many other aspects of health. Unhealthy and healthy microbial imbalances in the gut can contribute to weight gain, inflammatory bowel syndrome, diabetes, eczema and more. According to the Chemical Abstracts Service, gut microbiota is associated with several psychiatric disorders, and patients with various psychiatric disorders such as depression, bipolar disorder, and schizophrenia have significant changes in the composition of intestinal microbes. I know there is. People with autism.
Francis says he enjoys preparing salads with corn, black beans and balsamic vinegar dressings when it comes to black beans. Here are the recipes for the other two black beans and how to prepare them.
Black bean dip sauce
If you want to enjoy a simple and delicious dip, this black bean recipe by nutritionist Jessica Michel Coghill, based on integrated functional medicine, is definitely for you. Perfect for summer cooking, you only need 6 ingredients. It does not contain dairy products, so it is also ideal for those who follow a plant-based diet.
Get the recipe from Vital Root Wellness.
Coconut rice with beans
This recipe by Coghill is perfect for rice and bean lovers. For those who follow a plant-based diet, it’s important to incorporate other sources of protein into their diet, not just beans, says Coghill. “Beans are incomplete proteins, which means they lack the full range of amino acids needed to build cells.” Coghill contains the essential amino acids isoleucine and lysine, which beans lack. Therefore, it is recommended to pair beans and rice. Bonus: The recipe requires only 4 ingredients and is quick and easy!
Get the recipe from Vital Root Wellness.
2. Chickpeas: Delicious legumes that help keep blood sugar low
Chickpeas are low in sodium and high in fiber, so you can feel full longer and stay regular. According to the Cleveland Clinic, these legumes also help control blood sugar levels and are an excellent source of polyunsaturated fats. Based on a study conducted by Harvard TH Chan Public Health School, these fats reduce the risk of heart disease, stroke and premature death.
Francis proposes a cold salad that is perfect for the summer. He mixes low-sodium chickpeas with vinaigrette, red wine vinegar, chopped onions, tomatoes and lime.
Here’s another chickpea recipe to try:
Lentil chickpea salad
This delicious dish by Coghill is perfect for those who go straight to salads during the summer, especially for all dishes. According to Harvard Health, it is also an excellent source of potassium and has many health benefits, including helping muscle contraction and supporting normal blood pressure.
Get the recipe from Vital Root Wellness.
3. Navy beans: a high fiber option that reduces the risk of heart disease
If you’re looking for beans that are an excellent source of fiber, B vitamins, carbohydrates, and essential nutrients, white beans (also known as halicotte beans) are the best choice. It is also an excellent source of potassium, folic acid and magnesium, according to the United States Department of Agriculture (USDA). Studies show that folic acid and magnesium are beneficial to heart health.
Magnesium helps maintain a healthy heart rate and normal blood pressure. Navy Beans also has symptoms of metabolic syndrome that increase the risk of heart disease, stroke, and diabetes, according to the results of a small study of 14 overweight adults who ate 5 cups of canned beans a week. It seems to reduce. However, you don’t have to eat a whole bean diet to enjoy the benefits of navy beans.
Here are two recipes to get you started:
Vegan bean soup
This creamy vegan dish by Michelle Blackwood, RN of Healthier Steps is gluten-free, oil-free and perfect for the winter. It’s a budget-friendly and comfortable food, without all the calories. Add spices, herbs, onions, and garlic to vegetables such as carrots and potatoes, and enjoy them deliciously. One cup of cooked white beans contains 15 grams of protein and 19 grams of fiber, so you can stay full longer.
Get recipes from Healthier Steps
Roasted white bean and lemon salad
This flavorful and refreshing dish with brown sugar and vanilla alejandr graphs is perfect for primopiats and side dishes. Low-calorie recipes require green beans, navy beans, garlic, salted lemons, and capers. You can throw all the ingredients together in about 10 minutes and prepare for another 10 minutes, so you can easily go to a meal.
Get recipes from brown sugar and vanilla.
4. Focus Beans: Affordable and easy to prepare
This popular spotted bean variety is best known for its creamy texture, mild flavor, and ability to absorb flavors. It also goes well with many dishes.
According to a study on hamsters published in Nutrition journalPinto beans effectively lower cholesterol by reducing cholesterol synthesis in the liver and cholesterol absorption in the small intestine. Pinto beans also boost thiamine, which helps your body convert food into energy.
Here are two recipes for pinto beans:
Focus bean soup
This delicious budget-friendly soup by Stephanie Melchione of Cozy Cook uses a variety of vegetables and nutritional ingredients. Meat eaters can add sausages, or for thinner options you can use ground chicken or ground turkey. Rich in antioxidants, proteins, fiber, vitamins and minerals, this soup is ideal for healthy and flavorful dishes.
Get the recipe from Cozy Cook.
Cheesy focus beans
Did anyone say cheese? This satisfying cheesy dish by BudgetBytes’ Beat Moncel is budget-friendly and simple. The creamy texture of cooked focus beans is perfect for serving on top of refried beans, soups, or rice. With only 7 ingredients, it only takes 20 minutes to prepare, so it’s a perfect meal when you’re short on time. It is also very full and can serve as a main dish or side dish.
Get the recipe from BudgetBytes.
5. Soybeans: “Boneless meat”
Based on Cleveland Clinic research, soybeans are high in protein, making them great beans for people on a strict vegetarian diet. Researchers also say that this type of protein is second only to the protein we get from animal foods, many of which contain high levels of saturated fat and dietary cholesterol.
According to USDA, half a cup of soybeans contains 34 grams of protein and 1,675 milligrams (mg) of potassium, but many other legumes have about 8 or 9 grams per half cup. Contains protein.
Researchers say that soy protein appears to have little effect on LDL (“bad”) cholesterol, a major risk factor in the development of cardiovascular disease, but still has many cardiovascular health benefits. Emphasizes that there is. The American Heart Association says eating foods high in soy protein instead of foods high in animal fat may prove beneficial to heart health.
The soybean recipe is as follows:
Spicy yellow soybeans, lentils, carrot curry
If you’re looking for a delicious recipe for spicy curry, this healthy dish with cooking lights may be for you. This spicy meal is filled with healthy ingredients such as nutritious lentils, soybeans and fresh coriander. It’s the perfect dish for those who eat vegetables. However, this dish, which contains 937 mg of sodium, can be too salty for people with high blood pressure and those who aim to significantly reduce their sodium intake. The American Heart Association recommends less than 2,300 mg per day for most adults, moving towards the ideal limit of less than 2,300 mg per day.
Get the recipe from Cooking Light.
