For those of you looking for a way to add some extra fiber, sustained energy source, or a great source of plant protein look no further..the answer is add some legumes to you diet.
I want to give you just a quick run down of the health benefits and ways to incorporate them into your diet.
1. Balanced blood sugar: Beans contain a special compound that works with the digestion of starches, which allows for slower digestion and a lower spike in blood sugar levels that you would find with foods like breads, chips, and pastas.
2. Heart health: Beans contain a special protein and that works to interfere with the body producing cholesterol and soluble fiber, which attaches to the cholesterol and takes it out of the body
3. Appetite suppressant: Protein and fiber content. Because of the amount of protein per cup (about 15 g), plus the soluble fiber which slows down the digestive process, you will feel fuller and more satiated.
Suggestions for use: I use beans every week in my diet. If you are prone to gas or bloating, you can soak your dried beans 8-12 hours before cooking. If using canned beans, also rinse them off prior to use to remove salt, and eat in moderation. If following a low Fod Map diet for IBS, mung beans and adzuki beans seem to be easier to digest.
– soups
-salads
-whole grains
– use in healthy baking recipes such as cannellini bean blondies, or chickpea peanut butter cookies (all recipes can be found on Pinterest).
ENJOY!