Beans are loaded with healthy protein without the fatty drawbacks of red meat, making them a fantastic option for the cholesterol- conscious<\/strong>. Supplementing that hefty protein punch are numerous beneficial phytochemicals and doses of powerful antioxidants that just don’t appear in meat.<\/p>\nBeans as antioxidant sources feature highly in a US Department of Agriculture study. Starring on the list were small red beans, kidney beans, and pinto beans; but black beans, navy beans, and black-eyed peas all received honorable mention.<\/p>\n
3. Fiber For Fullness and Fitness<\/strong><\/p>\nPossibly one of the most impressive virtues of beans is their fiber content. Though indigestible, the virtues of fiber are numerous. High fiber diets have long been linked to reduced issues with cardiovascular disease, decreased cholesterol, and lower overall triglyceride counts.<\/p>\n
Where heart disease is such a common health issue with Americans, one weekly beaned-based meal is an easy (and tasty) change to remedy an almost universal problem.<\/p>\n
Making them even more valuable, beans are rich in both forms of fiber- soluble and insoluble. Together the two forms help to scrub the body of toxins and simultaneously add a sense of fullness. These fibers simultaneously make beans very slow to digest, which prevents sudden spikes in the hormone insulin- a primary cause of an abrupt sense of hunger.<\/p>\n
The end result when populations are compared: those that consume beans at least once weekly weigh on average 7lbs less than those who don’t eat any beans. The especially astonishing part appears when daily diet is examined. Those who ate beans regularly, though slimmer on average, consumed almost 200 calories more every day.<\/div>\n
4. Energy Management, Mood Management<\/strong><\/p>\nAs wonderful bonus virtues, consuming beans on a regular basis has a positive effect on mood maintenance and energy levels. While the protein, fiber, and antioxidants combine to feed our physical bodies, more surprising benefits continue to emerge. Because of their low glycemic index and slow digestion rate, beans help keep blood glucose levels steady. <\/strong><\/p>\nThis results in a highly effective slow release energy system. The body is continuously fueled while blood glucose levels remain stable. Positive mood maintenance is much easier through this process- as is the continuous availability of energy available to stave off fatigue. Where hunger and fatigue are to huge contributing factors to irritability, consuming more beans is a simple fix to a complex problem.<\/p>\n
5. Tasty Culture<\/strong><\/p>\nMany cultures feature beans as an element of their ethnic cuisine. Beans are cheap to buy, easy to grow, simple to prepare, and versatile<\/strong>. In particular, their use in Mexican cooking has some fantastic manifestations- especially when you count in the usage of chili powder.<\/p>\nChili contains capsaicin, a compound familiar as the source of heat in peppers. Used widely as a topical pain reliever, capsaicin also has an astonishing effect on the human brain when consumed.<\/p>\n
The burn of hot peppers in food releases natural endorphins, which suppress pain and eliciting a natural \u2018high\u2019. Research has shown regular meals featuring moderate amounts of spicy compounds can help improve overall mood and assist with symptoms of depression.<\/p>\n
If the idea of introducing these new elements to your family’s regular roster of meals sounds intimidating, try this easy bean soup recipe. Simple, cheap, and deliciously blending beans, spices, and tomatoes, it is a proven crowd pleaser. Featuring a savory, mildly spicy broth and full of beautiful colors, this soup satisfies on many levels. It also freezes well for future stockpiling.<\/p>\n
<\/p>\n
Spicy Bean and Lentil Soup<\/strong><\/p>\n2 tsp vegetable oil
\n2 yellow onions, finely chopped
\n2-3 cloves garlic, minced
\n1 tbsp chili powder
\n1 28 oz can of tomatoes, chopped
\n6 cups of stock- chicken or vegetable
\n2 cups water
\n1 cup green or red lentils
\n1 19 oz can chickpeas, drained and rinsed
\n1 19 oz can kidney beans, drained and rinsed
\n2 19 oz cans black beans, drained and rinsed
\n1 tsp lemon juice
\nSalt and pepper to taste<\/p>\n
<\/p>\n
Preheat a large Dutch oven over medium heat. Add oil. Once hot, saut\u00e9 onions, garlic, and chili powder til fragrant- about 3-4 minutes. Add tomatoes, stock, and lentils. Bring to a boil and reduce heat to simmer for 20 minutes. Stir in beans and increase heat to medium for 15 minutes, til heated through. Add lemon juice, salt, and pepper, stir, and serve.<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Once upon a time, a fairy tale had a hapless young man named Jack trade his cow for a handful of beans. As a story idea, Jack\u2019s choice may have seemed to be a foolish one. Common wisdom today, however, recommends trading at least one meat meal weekly for a vegetarian one. Beans fit the…<\/p>\n
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