If you are familiar with Dherbs, you know that we always stress the importance of shopping the perimeter of the grocery store. This helps you make more wholesome and healthy food choices. We have to break this rule for beans, though, especially on National Bean Day, which occurs annually on January 6th.
The Basics Of Beans
Beans are some of the most undervalued and neglected food items, despite the fact that they are great sources of complex carbs, plant-based protein, antioxidants, vitamins, and minerals. The most common beans include lima beans, black beans, pinto beans, navy beans, kidney beans, garbanzo beans, and red beans. All of these varieties and more belong to the Fabaceae family and are classified as legumes, which also include peanuts, lentils, and peas.
Bean Fact: There are over 40,000 bean varieties around the world, but only a fraction of these are mass-produced for regular consumption.
The Benefits Of Beans
Regular Bowel Movements
Due to the high fiber content, beans work to promote bowel regularity, which helps prevent constipation. In order to maximize your fiber absorption, consume your beans with ample fluids, preferably water or herbal tea. People who are gluten intolerant or require plant-based protein should incorporate beans into their diet.
Rich In Nutrients
Beans are rich in many essential nutrients, including folate, zinc, fiber, magnesium, complex carbohydrates, and iron. Several studies have shown that folate helps prevent neural tube defects to a fetus during pregnancy. When it comes to getting the most folate for your legume buck, it is best to opt for dried beans. Canned beans can contain other chemicals and high amounts of sodium, while dried beans are much better for you and higher in folate.
Beans Are Versatile
Whether you’ve bean (wink wink) down with beans for a while or you are just starting to add them to your diet, there are endless possibilities with the different bean varieties. You can add them to homemade soups, chili, rice, salads, dips, and more. Take advantage of the different shapes and use them wisely, pairing them with powerful flavors that entice you with every bite.
Good For Your Heart
The more you eat the more you…improve your heart health is the correct answer. According to a 2013 analysis of many studies, there is a clear link between the consumption of beans and an individual’s reduced risk of coronary heart disease. Additional research has shown that regularly eating beans may lower cholesterol levels and reduce the risk of heart attack and stroke.
Our Favorite Recipes
Cinnamon Roasted Chickpeas
Finding healthy snacks that you can consistently enjoy can feel like a chore. We’ve alleviated that search with this sweet & crunchy snack.
Click here to make the recipe.
Kale And Quinoa Salad With Black Beans
The curly green kale is massaged in a zesty, lemony dressings with a hint of spice. It’s tossed with chilled quinoa and black beans.
Click here to make the recipe.
Kale, Butternut Squash, And White Bean Stew
This stew is hearty, rich in nutrients, and warms and fills you up at the same time. It’s the perfect seasonal recipe for the colder days.
Click here to make the recipe.
Crispy Chickpea Tacos With A Tahini Dressing
Get ready to experience some powerful flavors! With some tangy notes and hints of spice, these chickpea tacos are perfect for dinner!
Click here to make the recipe.
Black Bean Taco Salad With A Cilantro Vinaigrette
Once you finish your cleanse, ease your way back into eating non-raw foods. This taco salad may be the perfect post cleanse meal for you!
Click here to make the recipe.
Vincent Stevens is the senior content writer at Dherbs. As a fitness and health and wellness enthusiast, he enjoys covering a variety of topics, including the latest health, fitness, beauty, and lifestyle trends. His goal is to inform people of different ways they can improve their overall health, which aligns with Dherbs’ core values. He received his bachelor’s degree in creative writing from the University of Redlands, graduating summa cum laude. He lives in Los Angeles, CA.
