Beans and legumes have a number of health benefits, including reducing cholesterol, decreasing blood sugar levels and increasing healthy gut bacteria. .

14 Beans With The Highest Amount of Protein — Eat This Not That

Concealed within an unassuming aluminum (and hopefully BPA-free) lining lies one of nature's healthiest sources of protein.No cholesterol, rich in fiber, immensely versatile, incredibly convenient, and very affordable, beans are an oft-overlooked source of protein.A half-cup serving can deliver upwards of 10 grams of protein—but that's only if you choose the right kind of bean."Beans and legumes are the often unsung heroes of the plant-based world," says Katherine Brooking, MS, RD, a registered dietitian in San Francisco, and the co-founder of the nutrition news company Appetite for Health.(That gut health factor is likely related to the fact that beans are rich in prebiotics, too!)."Most beans have approximately 6 to 9 grams per half-cup serving, which equals two egg whites, one egg, or a bit over one ounce of chicken, beef, or fish," says Lauren Harris-Pincus, MS, RDN, founder of Nutrition Starring YOU and author of The Protein-Packed Breakfast Club.A half-cup of cooked beans or lentils packs in about 7 to 9 grams of fiber per cup," Rania Batayneh, MPH, owner of Essential Nutrition For You and author of The One One One Diet: The Simple 1:1:1 Formula for Fast and Sustained Weight Loss.Plus, unlike lean meat, "beans are super-economical so it can be an inexpensive way to get nutrient-dense, high-protein options in your diet," Previte adds.We've ranked them from highest to lowest in protein, and asked the RDs to dish about their favorite ways to put each to delicious use."Pea protein is a popular choice for alternative milks and yogurts, as it doesn't contain any of the eight most common allergens," Batayneh says.Add half a cup of frozen peas to pesto pasta, stir-fry, or saute them with carrots and a bit of butter as a side for a roasted chicken dinner.Simmer them with a bit of bacon, broth, and diced aromatic veggies like onion and bell pepper for some next-level, high-protein baked beans.Lentils are great in soups or salads, but you can also add bulk and fiber to classically meaty dishes like meatballs and meatloaf," Batayneh says. .

6 healthiest beans: Benefits and nutrients

Beans offer a range of potential health benefits due to their high nutrient content.One cup of cooked soybeans contains 31.32 grams (g) of protein, making them an excellent choice for vegetarians and vegans.magnesium, potassium, and zinc There is some scientific evidence to support claims that soybeans can help reduce the risk of cancer.However, the authors found that only women who consumed soy products had a reduced risk of these types of cancer — the effect was not the same in men.The authors also stated that a combination of rice and kidney beans forms the basis of many traditional dishes, so people may find it relatively easy to adhere to this type of healthful diet.Chickpeas are similar to other beans in that they may help reduce people’s risk of heart disease and cancer.One small study found that participants who consumed hummus had lower blood sugar levels than those who ate white bread instead.Other research from 2016 also found that chickpeas in hummus may help people with diabetes manage their blood sugar levels.In addition, the authors noted that consuming hummus may reduce the risk of heart disease and help people get enough legumes each day.In a small study of 38 children , researchers found that those who increased their consumption of navy beans and rice bran improved their cholesterol levels.The authors of the study stated that the health benefits of these foods are well established in adults with high cholesterol. .

Top 10 Beans and Legumes Highest in Protein

In addition to being high in protein, beans and legumes are also a good source of fiber, iron, and potassium. .

The battle of the beans: Which are best?

If you're new to cooking dried beans, introduce them into your diet in small amounts until you build a higher tolerance, and always serve them with grains or rice.Beans are part of a food category called legumes and grow in pods then are shelled and dried.They come in many colors, flavors and textures and add a great deal of nutrition to any meal, primarily protein and complex carbohydrates.Most packages are for a pound, but some are 12 ounces, so check the label if quantity is essential to the dish you want to prepare.This medium, mottled tan and red bean is oval in shape, takes to spices well, and is very tender with modest cooking (45 to 60 minutes.).BLACK-EYED BEANS (black-eyed peas) are the ones to bring luck into your life on New Year's Day as the southern custom asserts.LIMAS are plump, slightly curved beans that are pale colored and come in two sizes: small (baby lima) white, with a creamy smooth texture, or slightly larger (butter beans) that are pale green to white.Also available in cans are whole, and both French and Italian cut green beans that are not available in dried form, but also come fresh or frozen.With the convenience of saving time soaking, cooking, and seasoning beans, all you need to do is open a can and use them in salads, or heat them up in other dishes.It's important to rinse them before soaking to determine if there are any stray pebbles or dirt that escaped the packager.Once cooked, they can be stored in the refrigerator for several days and added to salads, rice, pasta, or stews as desired.Canned foods have been around for more than one hundred years and are generally safe; however modern improvements to the materials offer some advantages.In addition to high quantities of added salt, even in "low salt" versions, some canned beans contain soybean or canola oil, and textured soy flour or autolized yeast for thickening the sauce which are perfectly acceptable ingredients.Store unopened bags of dry beans in a cool, dark cupboard for a maximum of one year; after that they will lose some of their natural moisture and need longer cooking times, although the nutrients will remain.Phil Lempert, The Supermarket Guru, reports on food and retail trends and consumer behavior. .

15 Types of Beans — And How to Cook With Them

Not only does their mild flavor complement an assortment of seasoning and spices, but beans are full of health benefits as well.They are rich in fiber and B vitamins, helping to reduce cholesterol and blood sugar levels.They also serve as a source of protein, making a great substitute for meat.However, beans can lose flavor in the canning process, so some prefer to buy them dry and give them a good soak overnight.They also have a lower glycemic index than many other high-carb foods, helping to reduce the spike in blood sugar that occurs after eating a meal.Add them to salads, soups, casseroles, or tacos for added protein.This Southern staple has a beige hue with an eye-catching black spot, hence the name "black-eyed peas.".They have an earthy flavor that complements salty foods like ham and bacon.They are an excellent source of folate, which is an important nutrient for pregnant women.Simmer them in chicken broth (and toss a ham bone in there if you have one) for tender and plump beans.Add your favorite seasoning and even some greens for the perfect side dish!They hold their shape well and can be cooked lightly or mashed to make delicious fritters.Chickpeas, also known as garbanzo beans, come in two varieties: the larger Kabuli is common throughout the Mediterranean, and the smaller desi is mostly grown in India.They have a round shape and a firm texture, making them a great salad topping.Just toss dry chickpeas with a little olive oil, salt, and spices before sticking them in the oven.They're ideal for use in soups, stews, or purees because of their light texture and ability to absorb seasonings easily.They have a mild flavor, and make the perfect addition to any chili recipe.Fun fact: Kidney beans have about the same amount of cancer-fighting antioxidants as blueberries.There really are endless options when it comes to cooking kidney beans: add them to rice, tacos, curry, or mash them to make a creamy dip-just to name a few.They have mild, buttery flavor and a soft texture that can turn to mush if cooked too long.They are a great addition to any soup or they can stand alone as a side dish.Their earthy flavor and smooth texture makes them great for dips and stews, or of course, refried beans.They're perfect for topping salads, mashing for dips and spreads, or charred alongside asparagus.They're commonly used to make baked beans, or in traditional English breakfasts.They can also be used for more savory applications such as alongside rice or leafy greens.These make a tasty appetizer, snack, or salad topping that is loaded with protein.Whether you buy fresh or frozen edamame, they can be boiled, steamed, microwaved, baked, or pan-seared to perfection.Just finish them off with a sprinkle of sea salt, red pepper flakes, and sesame seeds."Green soybeans (edamame) are baked under a Parmesan cheese crust, turning a frozen food into a delicious snack," -- Sophia Candrasa.They're good for use in soups, and their high fiber content makes them very filling.While edamame is the green, raw form of this bean, soybeans are dried and beige in color.Edamame is harvested while the beans are still young and soft, while soybeans are more mature. .

How to Stock Your Kitchen With Diabetes-Friendly Foods

Eating healthy, balanced meals is the key to managing your diabetes.When you have the right foods on hand, it’s much easier to stick to a healthy meal plan.They make a tasty side dish, or you can add them to salads, soups, casseroles, and chili. .

Can Dogs Eat Beans? Learn Which Are Safe

Just like with most human foods, some beans are safe for dogs to eat, while others pose a threat.Just like with all treats, beans should not make up more than ten percent of your dog’s total calorie intake.Nutritionally balanced, high-quality dog food should be the basis of your pet’s diet, sprinkled with healthy, low-calorie treats.Baked beans — High in sugar, and also often contain tomatoes, onions, and garlic, which can be dangerous for dogs.Refried beans — Contain preservatives and seasonings not suited for pups, including garlic, salt, cumin, and chili powder.In addition to helping regulate blood sugar, beans are jam-packed with nutrition, including these essentials:.The true side effects occur from ingesting many of the ingredients commonly found mixed in with beans, such as garlic, onion, salt, tomatoes, and chemical preservatives.To avoid these dangers, stick to pet-safe beans, cook appropriately, and skip the salt and seasonings.Green beans are the exception to this rule, and can be served fresh and raw with no issues.Most dogs tend to not chew well, and mashing the beans aids in digestion and provides greater nutritional value.Cooking thoroughly and skipping on seasonings helps prevent gastrointestinal upset, bloating, and gas.If your pet is not too sure about developing a love of legumes, try mixing a new bean in with other tasty fruits and veggies she enjoys.Check out these pet-friendly fresh foods to add some variety and nutritional benefits to your dog’s menu.Choose healthy recipes incorporating beans to add fiber, protein, and antioxidants to homemade dog treats.This turkey meatball recipe from the Dog People adds healthy green beans into the mix. .

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