Dried beans and peas belong to the legume family along with soybeans, lentils, and peanuts. Beans have been a mealtime staple for centuries. According to The Michigan Bean Commission, the Greeks, Egyptians, and ancient residents of Peru and Mexico used beans in celebrations and meals. A fat reduction review can help you build a clear describe of what you require to focus on to carry out your fat reducing target if you're a novice; or serve as a reminder for these who are at an intermediate or more advance level of their losing weight program. Applying are seven steps that can serve as methods for your own weight loss program. The first thing that one must understand is that losing weight and losing fat is not the same thing. Many weight loss applications have fooled people into considering that it is the same, but most diets and weight loss applications only work by resulting in a person's body to eliminate more muscle tissue and water than actual body fat, more help please visit The Fat Loss Factor. The North American Indian also enjoyed this staple. Not only tasty and filling, beans and other legumes provide nutritious options for ones daily intake.
There are many varieties of dried beans including pinto beans, kidney beans, lima beans, chickpeas (garbanzo beans), black beans, cranberry beans, navy beans, and edamame (green soybeans).
These legumes are packed with nutrition. They offer:
- Low fat and sodium content
- High soluble fiber content (the kind of fiber that helps reduce cholesterol)
- Low glycemic index
- No Cholesterol
- Good source of protein with one-half cup providing about 7 to 8 grams or the equivalent of one ounce of lean meat or fish
- A source of several vitamins and minerals including folate and other B-vitamins, calcium, iron, potassium, phosphorus, zinc, and magnesium.
Research indicates that when eaten as part of a low-glycemic meal plan, beans can help improve blood sugar levels and reduce blood pressure in people with type 2 diabetes. The research participants who experienced improvements in blood sugar and blood pressure ate about one cup of beans per day.
There are all kinds of ways to serve beans. Sprinkle some on a salad for extra protein. Prepare hummus from garbanzo beans to make a great veggie dip or sandwich spread. A healthy, baked falafel is a delicious stuffing for pita bread or tortillas. Or make your own veggie burgers for a low-fat treat.
Dietitians and other health professionals at the University of Alabama at Birmingham (UAB) have more suggestions for tasty bean dishes. Be sure to check out these recipes for Turnip Greens Pinto Beans, Black Bean Pie, and Hearty Bean Salad.
As for basic preparation, legumes are easy if one prefers these from scratch. Remember that dried beans need to soak before cooking. This will reduce cooking time and rehydrate the beans. One method is to soak the beans overnight in the refrigerator (about six cups of water to one pound of beans).
Or try the quick-soak method. Boil the water first. Then add the beans and return the water to a boil for two to three minutes. Cover, remove from heat, and let stand for an hour. Note: letting the beans continue to soak overnight will decrease the amount of gas-forming carbohydrates in the beans.
After soaking, drain and rinse beans before cooking. Beans are done when they are soft. Acid foods can make beans tough, so add ingredients such as tomatoes at the end of the cooking time.
For more tips on cooking beans, view the information provided by the Alabama Cooperative Extension System.
Photo Credit: Naypong/FreeDigitalPhotos.net
The articles written by Andrea Wenger, Birmingham Diets Examiner, are for informational purposes only and are not to be used in the place of medical advice. Please contact a licensed physician or other medical professional before changing any health care routine or before starting any diet, fitness, or exercise program. Although every effort has been made to include the most current information, new information is released daily and may cause some recommendations to change.
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