The dietary requirement for protein varies, but beans are a great plant-based source of protein. They are affordable, versatile, and eco-friendly. In addition to being high in protein, beans are also full of fiber, vitamins, and minerals. They are also rich in polyphenols, linked to disease protection and anti-inflammation. Studies have shown that people who eat beans have lower body weight, waist measurements, and lower blood pressure.
Although there is controversy over the nutrient content of beans, there are several reasons to include them in your diet. According to Michigan State University Extension, consuming beans can improve your overall health and intake of vitamins and minerals. Furthermore, beans are easy to cook and can be added to just about any dish. Try out new recipes and enjoy the benefits of this versatile food source. In addition to navy beans, you can also try pinto or black beans for a different flavor.
Another reason to include beans in your diet is high in fiber. A cup of cooked beans provides 16 grams of protein. In addition to this, a cup contains over 85% of your daily recommended amount of fiber. That’s important if you want to get the maximum nutritional benefit from them. And don’t forget to eat them alongside grains and dairy products. This way, you’ll get all the essential amino acids your body needs.
While meat provides 21 grams of protein per serving, beans contain 24 grams per cup. That’s about half the amount found in meat. But they also contain fiber, which is an important nutrient that meat and fish don’t contain. That’s a huge plus! So, if you’re looking for an alternative to meat, consider adding more beans to your daily diet. If you’re unsure which kinds to include, try the following recipes.
Soybean protein is an alternative to meat and dairy. It contains a variety of amino acids and can help you build muscle. Soybean proteins are often called the “building blocks of protein” and can be found in chicken, fish, and eggs. However, many types of beans don’t provide a complete amino-acid profile. If you’re eating beans in addition to meat or dairy, it’s important to pair them with grains and dairy. That way, you’ll get a complete amino-acid profile.
Aside from being cheap, beans are also heart-healthy. In addition to their high protein content, they are also rich in fiber, potassium, and iron. The current dietary requirement for protein is 50 grams a day, about twice the recommended daily intake for many people. A cup of cooked beans contains approximately 29 to 36% of the DV for protein. A cup of boiled soybeans has 63% of the recommended daily DV for protein.
Beans are a low-protein source but are packed with amino acids. A half-cup serving of cooked beans contains 10 grams of protein. Increasing the amount of beans in your diet is a good idea if you’re unsure about a particular food’s amino-acid content. A study published in the Journal of Nutrition and Cancer concluded that soybeans have the highest protein levels per gram of protein compared to other plant-based foods.
When it comes to protein, beans are equal to meat in terms of calories, but they are a better source of fiber and water than meat. Therefore, it’s possible to include beans in your daily diet without feeling hungry. A portion of cooked beans contains about 16 grams of protein, which is about the same as a cup of meat. Additionally, a cup of beans has 24 grams of fiber, over 85% of the daily fiber requirement.
The benefits of beans are many. In human and animal studies, bean intake has been associated with a lower risk of colorectal cancer. Researchers think that the high fiber content of beans may play a role in this. A recent study examined the impact of fiber intake on colon polyps in cancer survivors. Higher fiber intake was associated with less risk of recurrence. A high-fiber diet also lowers the risk of cardiovascular diseases.
Beans And Dietary Eating Styles
Beans can be worked into most dietary patterns. This is especially true if a person wanted to go on reduced meat or vegetarian diet pattern. For those who follow the Paley of diet, try Tepary beans, they are a wild native form of beans. Tepary beans are commercially available and will be one of the non-domesticated forms of beans.
Style of bean
Beans can be eaten in many forms, which can include
- As Pulses (dried beans) – which can be cooked from a grounded the flour, and canned
- As Vegetable (green bean, salad garnish); including been britches
- As Greens – eaten raw or cooked with other vegetables
Beans can be incorporated into your meals in many ways, some always are shown below:
- As Kettle beans; for example, ham hock beans
- In chowders, soups, stews, and chilies
- In salads as greens, green beans, fresh bean seeds, or as cooked beans
- As a side dish; for example, refried beans
- Deep fried for example, breaded and fried as finger food
- In cakes and bread as an amendment; by adding cooked bean paste or bean flour to increase protein levels
Long-term Food Storage
Bean store well and depending on the storage method can be stored for years. Among the storage methods possible are:
As dried beans
- If properly stored, dried beans are a long storing method, which can be stored for up to five years or more
- Bean Britches, which are a dried form of green beans, may also be stored for a couple years
As canned beans
Hold canning beans can be stored for two to three years, as well, and maybes canned in a number of ways, including canned:
- As part of another dish; for example, white bean chowder, stews, and/or relishes
- As bean dishes; for example, Boston baked beans pork and beans, refried beans, or simply as precooked canned beans (season are otherwise)
- As canned or pickled green beans
As frozen beans
In much the same way as canned beans, beans can be cooked and frozen or frozen as fresh vegetables for a few months. Among the ways you can accomplish this are:
- As part of another dish; for example, white bean chowder or soups
- As bean dishes; for example, Boston baked beans pork and beans, refried beans, or simply as pre-cooked canned beans (season are otherwise)
- Has frozen green beans or fresh bean seeds