It's Eat Your Bean Day

Today, July 3rd, is national eat bean day, so why not celebrate it by adding some beans to your diet.
Beans (a legume) are a great source of protein, fiber, minerals and some B vitamins. They are low in fat and cholesterol. Here is the nutrition information for 0.5 cup cooked beans made from dried beans (taken from "Dietitians Online"):

 


Although beans do not make a complete protein, when you add them to a grain (example: rice and beans, couscous and lentils, barley and chick peas, etc.) they become a full protein. These combinations can help vegetarians and vegans, that don't eat meat, eggs and/or dairy, to meet their protein needs.
Beans have been shown to help with lowering cholesterol, triglycerides and blood pressure. Moreover, they can reduce risk for heart disease, some cancers, diabetes and bone disease (osteoporosis). Since beans are packed with fiber, they help you feel fuller longer as well as help your bowels move and prevent constipation.
There are multiple vitamins and minerals in beans including: potassium, magnesium, iron, zinc, thiamine, folate, B6, manganese, copper and more. Beans also contain anti-oxidants that help fight inflammation. On top of all that, beans are also quite cheap.
With all these great benefits, no wonder some people describe beans as a "super food".So next time you go to the grocery store pick yourself a bag of beans.

Not sure what to make?! check this great recipe for soft tacos with southwest vegetables from Mayo Clinic as well as these great healthy salad recipes from Cooking Light.

Enjoy and Happy 4th!

Carbohydrates, Cooking, Fiber, Protein, Recipes, Vegetarian

• Choosing More Whole Foods
• Turnip for What?!
• How much dietary protein can you store in muscle? About 15 g/d if you are a gifted bodybuilder
• Rice consumption and health
• Trip to South Korea: Hidden reasons for the leanness of its people
• Triglycerides, VLDL, and industrial carbohydrate-rich foods
• Hunger is your best friend: It makes natural foods taste delicious and promotes optimal nutrient partitioning
• Is Your Snack Holding You Back? Tips for Packing a Snack Made for an Athlete
• Potluck and Tailgate Tips from the Dietitian
• The Leek
• Good Websites or Blogs to Get Recipes
• These Are a Few of My Favorite Greens
• The Rutabaga
• To Juice or Not to Juice? That is the Question
• The Importance of Breakfast
• Eggplant is in Season
• How much protein does one need to be in nitrogen balance?
• Protein powders before fasted weight training? Here is a more natural and cheaper alternative
• Dried mussels: A little plate with 160 g of protein (plus some comments on high-protein low-carbohydrate dieting)
• Low bone mineral content in older Eskimos: Meat-eating or shrinking?