Sober September Superfoods #4 Beans

Sober September Superfoods #4 Beans

And so we arrive at what seems to be the poor, embarrassing cousin of the superfoods: the Bean.

Derided, ridiculed and avoided for its wind-creating properties, beans should be taken more seriously as they are so full of goodness! In fact, they should be eaten at least once a day as part of your new, healthy regime! So, before you scoff, listen up and I’ll tell you why:

Beans fit into several different food groups:

  • rich in complex carbs like breads and starches
  • packed full of antioxidants, vitamins and minerals, such as manganese, copper, iron, folate, magnesium, phosphorous, zinc and potassium
  • full of protein– 1/2 a cup of beans provides 7 grams of protein, equal to 1 ounce of meat, fish or chicken, hence being a perfect alternative for vegans and vegetarians
  • low in fat – most beans are only about 2 to 3 percent fat
  • Beans actually lower cholesterol and triglyceride levels instead of potentially causing them to increase, like some animal proteins are thought to (obviously, stay away from the processed, tinned versions which tend to have added sugar or salt)
  • they have a low glycemic index, and are the perfect blend of complex carbohydrates and protein. Beans are digest slowly, which helps keep your blood glucose stable, and nips fatigue and the ensuing irritability in the bud
  • scientists and dieticians recommend that adults have at least 3 cups of beans a week to reduce the risk of chronic diseases, such as cancer
  • filled with fibre, beans can promote good digestion and movements and prevent constipation. Beans have between 5 to 8 grams of fibre per 100 grams and are a fab alternative for those that have to avoid gluten
And finally: they fill you up! Beans are digested much slower than other complex carbs, which means you feel fuller for longer without the food you’ve eaten being excessively high in calories!
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