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Diet Diva
Diet Diva

Get advice on healthy eating, nutrition, and weight loss from expert dietitian Tara Gidus. 

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Superfood of the Week: Health Benefits of Beans

Different colored beans
Want to know my secret way of adding large quantities of fiber and protein into my diet with one simple food? The answer: beans! Whenever I’m in need of a good dose of fiber, protein, nutrients, and flavor I look to this week’s superfood, and one of my favorites of all time—the bean.

Beans are delicious, versatile and packed with health, so they are naturally my go-to food. They provide:

  • substantial amounts of soluble fiber to lower cholesterol
  • folate
  • iron
  • magnesium
  • potassium
  • adequate protein for carnivores and vegetarians alike

In addition, some studies show that eating beans may help reduce risk of heart disease.

Beans are also a food group I like to recommend because not only are they healthy and tasty, but they’re inexpensive as well! Bean dishes are economical and provide volume to any dish, leading to fullness and satisfaction without overspending.  

Beans are extremely versatile and come in an array of types to meet different taste and texture needs of each individual. You don’t have to cook them from dry; canned beans are as easy as…well, opening a can!  Bean types include kidney, adzuki, garbanzo, lentils, navy beans, white beans, and much more. To use this superfood in meals try:

  • adding them to soups and salads
  • creating a complete protein dish by mixing them with rice or quinoa
  • making beans salads
  • bean dips
  • black bean burgers
  • chili
  • burritos and other ethnic dishes

Beans provide essential nutrients to protect your body, while providing fullness and flavor in every dish. Try low sodium canned beans or dried beans for optimal flavor and health.

My favorite resource of everything beans:  www.thevegetablewithmore.com

Check this recipe for Chocolate Lover’s Chili! http://recipes.bushbeans.com/recipe/147889/chocolate-lovers-chili.aspx

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Tags: Superfood of the Week

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About the Author


Tara Gidus is a nationally recognized expert and spokesperson on nutrition and fitness.

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