Beans are one of my favorite high fiber foods. They’re versatile and tasty, and they add a great nutritional kick to every meal. Not only are they a source of fiber, but they are also a good source of protein. 1 cup of cooked beans has between 8 and 14 grams of fiber and an average of 14 grams of protein. Remember, we should strive for 25 – 30 grams of fiber/day.
There are thousands of different beans in the world. I love looking at the bean varieties at health food stores. There are so many different colors, shapes and sizes. Despite the visual difference of beans, they are all nutritious foods. In addition to protein and fiber, beans are a great source of magnesium, folate, manganese, iron and thiamine.
Because of all these nutritional benefits, beans help decrease risk of cardiovascular disease, certain cancers, high blood pressure, obesity and type 2 diabetes. And if you have any of these diseases, beans are a great addition to your diet that can help to improve your symptoms.
Beans are very affordable and cost pennies per serving. You can definitely use canned beans, but make sure you purchase sodium-free or rinse the can. Cooking dried beans is very simple and can be cooked in batches and then frozen. Lentils are one of my favorites, and they take only 20 minutes to cook and do not require soaking!