Beans and legumes are affordable, protein-packed and\u00a0health-promoting foods\u00a0that deserve a more prominent place on your plate, health experts say.<\/p>\n
\u201cFewer than 14% of American adults eat beans on a given day, and that\u2019s a problem, because they\u2019re some of the most nutrient-dense foods you can buy,\u201d New York City-based nutrition and wellness expert Samantha Cassetty, founder of Sam\u2019s Plate and co-author of \u201cSugar Shock,\u201d told Fox News Digital. \u201cThey deliver protein, fiber and slow-burning carbs for steady energy, plus folate, magnesium, iron and other essential nutrients.\u201d<\/p>\n
Beans are also naturally cholesterol-free and contain no saturated fats, registered dietitian nutritionist Deborah Murphy\u00a0told Food & Wine.<\/p>\n
Studies have linked regular bean consumption with a lower risk of chronic diseases, including heart disease,\u00a0type 2 diabetes\u00a0and obesity, which may contribute to a longer life expectancy.<\/p>\n
\u201cIn a moment when everyone\u2019s chasing protein and grocery bills are climbing, canned beans are one of the cheapest proteins on the shelf,\u201d Cassetty said. \u201cThe best part is that you can open a can, rinse, drain and call it dinner prep.\u201d<\/p>\n
Some beans and legumes stand out for their\u00a0health benefits.\u00a0<\/p>\n
A creamy hummus bowl with seeds and chickpeas. patxi \u2013 stock.adobe.com<\/p>\n
No. 1: Black beans<\/p>\n
Black beans are prized for their protein, fiber and antioxidants, Cassetty told Fox News Digital. They contain about 8 grams of protein and 8 grams of fiber per 1\/2-cup serving.<\/p>\n
Black bean dish. FomaA \u2013 stock.adobe.com<\/p>\n
One of Cassetty\u2019s\u00a0go-to salads\u00a0incorporates black beans, corn (frozen and canned work as well as fresh, she said), diced bell pepper, avocado, cherry tomatoes and a spoonful of salsa. She said it can be enjoyed as \u201ca light meal, hearty side or wrap filling.\u201d<\/p>\n
Black beans are prized for their protein, fiber and antioxidants. nungning20 \u2013 stock.adobe.com<\/p>\n
No. 2: Chickpeas<\/p>\n
Technically a legume \u2013 the broader plant family beans belong to \u2013 chickpeas are versatile because they work in sweet and savory dishes alike, Cassetty said.<\/p>\n
A chickpea dish with curry, cooked chickpeas, spices and herbs. Inga \u2013 stock.adobe.com<\/p>\n
\u201cAir-fry them for a\u00a0crunchy snack\u00a0or salad topper,\u201d she advised.\u00a0<\/p>\n
A variety of colorful beans, lentils, whole grains, seeds, and cereals, including mung beans, peanuts, blackbeans, red kidney beans, soybeans, pinto beans, and millet. kriangphoto31 \u2013 stock.adobe.com<\/p>\n
\u201cThey\u2019re also great scattered over roasted veggies and grain bowls. Research shows people who eat chickpeas and hummus regularly have higher intakes of fiber, folate, potassium and iron than people who don\u2019t, and better overall diet quality scores.<\/p>\n
No. 3: Lentils<\/p>\n
Lentils are also legumes and offer a \u201cground-meat texture and a solid dose of plant-based iron,\u201d Cassetty said.<\/p>\n
She recommended mixing them with chopped walnuts (Cassetty is a partner with the California Walnut Board) for extra fiber, protein and plant-based omega-3s.<\/p>\n
Common legumes that are the basis of plant-focused diets such as the Mediterranean, DASH, vegan, vegetarian and flexitarian diet. monticellllo \u2013 stock.adobe.com<\/p>\n
\u201cThat combo of beans and walnuts is powerful, supporting heart, brain and\u00a0gut health\u00a0in each bite. Use the crumble in spaghetti sauce, tacos or wraps.\u201d<\/p>\n
No. 4: Edamame<\/p>\n
Edamame are immature soybeans that people typically boil or steam and eat as a snack or\u00a0appetizer\u00a0with coarse salt. They\u2019re also used in many dishes.<\/p>\n
Edamame are immature soybeans that people typically boil or steam and eat as a snack or\u00a0appetizer\u00a0with coarse salt. They\u2019re also used in many dishes. julied \u2013 stock.adobe.com<\/p>\n
\u201cFrozen edamame is a freezer staple in my house,\u201d Cassetty said. \u201cA 1\/2 cup delivers about 9 grams of protein and 4 grams of fiber. Toss it with cucumber, brown rice, rice vinegar, tamari and sesame oil for a five-minute meal.\u201d<\/p>\n
No. 5: White beans<\/p>\n
White beans also pack a powerful protein punch, with about 9 grams of the essential nutrient per 1\/2 cup.<\/p>\n
\u201cI stir them into tuna and egg salad, but my favorite trick is\u00a0blending leftovers\u00a0into a smoothie,\u201d Cassetty said. \u201cYou won\u2019t notice next to the sweetness of the fruit, but they add the creamiest texture, plus protein and fiber.\u201d<\/p>\n
White beans also pack a powerful protein punch, with about 9 grams of the essential nutrient per 1\/2 cup. radub85 \u2013 stock.adobe.com<\/p>\n
No. 6: Pinto beans<\/p>\n
Pinto beans may have \u201ca special edge on cholesterol,\u201d Cassetty said.<\/p>\n
While the soluble fiber in all beans helps clear cholesterol from the bloodstream, animal research suggests they may lower cholesterol synthesis in the liver and cholesterol absorption in the small intestine, Cassetty said.<\/p>\n
While the soluble fiber in all beans helps clear cholesterol from the bloodstream, animal research suggests pinto beans may lower cholesterol synthesis. fabiomax \u2013 stock.adobe.com<\/p>\n
\u201cIn one trial, a half cup of pinto beans a day dropped total and LDL cholesterol by more than 8%, outperforming oatmeal,\u201d she said.<\/p>\n
No. 7: Kidney beans<\/p>\n
If you\u2019re planning to eat a\u00a0high-fat meal\u00a0\u2013 think a bacon cheeseburger with onion rings \u2013 you may want to find a way to incorporate kidney beans in the mix.<\/p>\n
Canned red kidney beans. Narsil \u2013 stock.adobe.com<\/p>\n
No. 8: Black-eyed peas<\/p>\n
The protein, fiber and iron in black-eyed peas mean they deserve \u201ca permanent spot in your bean rotation,\u201d Cassetty said.<\/p>\n
They\u2019re also \u201cthe unsung hero of cowboy caviar,\u201d a cold bean salad that also uses fresh vegetables, herbs and vinaigrette dressing and is typically served with tortilla chips, she said.<\/p>\n","protected":false},"excerpt":{"rendered":"Beans and legumes are affordable, protein-packed and\u00a0health-promoting foods\u00a0that deserve a more prominent place on your plate, health experts…\n","protected":false},"author":2,"featured_media":729659,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[45],"tags":[101165,102,39553,97665,6636,56,54,55],"class_list":["post-729658","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-food-trends","tag-health","tag-health-and-wellness-products","tag-health-food","tag-nutrition","tag-uk","tag-united-kingdom","tag-unitedkingdom"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/729658","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=729658"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/729658\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/729659"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=729658"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=729658"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=729658"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}