Types Of Beans
The Healthiest Types of Beans and Legumes
There has been a lot of hype around the health benefits of the different types of beans and legumes. While it’s good to incorporate a variety of these foods into our diet, it’s also good to know which ones provide the most health benefits. This enables us to make a special effort to eat more of these types of beans and legumes. We are going to take a look at some of the healthiest beans and legumes and discover just why these particular foods are so good for the human body.
First of all, it doesn’t matter what type of beans or legumes you eat—they’re all good for you! Granted, some beans provide a few more nutrients than others, and preparation also has a lot to do with nutritional value. Beans are loaded with antioxidants. These are substances that help to counter the effects of oxidation in our cells by destroying “free radical” cells. Beans are an excellent alternative to meat which tends to be high in less desirable fats. Beans contain high amounts of protein and are a great source of “good fats” that can help lower cholesterol and fight obesity. If you’re wondering about carbs, well, technically beans are fairly high in carbohydrates, but we’re talking complex carbs. Complex carbs are great for the human body as they provide energy to the body’s muscles and brain. They can also encourage weight loss during the conversion-to-energy process.
Black beans are probably considered to be one of the healthiest beans out there. You may also know these beans by the name of “turtle beans”. Black beans have a super high antioxidant and fiber content and also provide the best quality of protein. They are extremely low in “bad fats” and due to their high fiber content, they are particularly helpful to those with blood sugar issues, as fiber helps to keep one’s blood sugar levels from rising too quickly. In addition to all of this, black beans can also add a substantial amount of iron, folate, vitamin B1, and magnesium to one’s diet. Dried black beans can be stored in their unopened plastic back for nearly a year if they are kept in the right conditions. Remember that most dried beans can absorb the air’s moisture if kept in a damp area, therefore they should never be stored in the refrigerator.
Kidney beans are easy to spot because of their uncanny resemblance to the kidney organs. Kidney beans are a close second to black beans when it comes to healthiness. A cup of cooked kidney beans provides nearly half of one’s daily recommended amount of fiber and 177% of the recommended amount of molybdenum (a trace mineral). A cup of these beans will also provide about 30% of one’s daily fiber and 32% of one’s protein allowances. As with black beans, kidney beans are also high in antioxidants and are a good source of iron, folate, vitamin B1, and manganese. The storage guidelines for kidney beans are the same as for black beans. Once opened, most dried beans can be kept in an air-tight canister.
Lentils, of the legume family, will be the last addition to our list of the healthiest types of beans and legumes. Lentils are considered to be a veritable super-food because they are so high in protein yet also provide a decent amount of good fats. They dish out about twice as much iron as other legumes and are an excellent source of B vitamins, which stimulates one’s metabolism and promotes cell growth. Consuming lentils on a regular basis can also help to drastically reduce one’s likelihood of developing breast cancer, prostate cancer, and heart disease. Lentils must be stored in a dry, dark place—preferably a cool one—in an air-tight container. They should keep for about a year.
While these three foods should ideally find their way into your diet at least three times every week, other beans and legumes, such as pinto beans, lima beans, and soy beans, should also be remembered. Don’t be afraid to get a little variety with beans. There is a huge variety to choose from and they all have their own balance of nutrients that can benefit one’s health.