Beans are low in calories and fat and contain no cholesterol making them a perfect match to keep your heart pumping strong. They also are a rich vegetarian source of high quality protein and fiber and can save you a lot of money since they are inexpensive. Beans are actually a legume. Legumes not only include beans but also lentils, soybeans (edamane), and peanuts. Beans include: black, pinto, garbanzo, red, navy, northern, kidney, and lima.
Why are they so Magical?
They are rich in protein which helps to repair and build muscle and keep you satisfied throughout the day. Since are not from an animal protein, they do not contain saturated fat. They contain more amino acids than any other plant-based food.
Beans are high in dietary fiber. This fiber not only helps lower cholesterol, but it keep you regular. Fiber also can slow the down digestion which helps to keep you full and satisfied all day long.
Beans contain anthocyanins; a powerful antioxidants. Antioxidants help prevent chronic disease, maintain immune function and help you bounce back after a workout!
Make Beans part of your Daily Nutrition Plan
- Make a Bean Burrito- throw in canned black beans in with some shrimp or chicken, cheese, vegetables, and guacamole to a whole wheat tortilla
- Add garbanzo beans to your salads
- Add them to your favorite soup-great examples are black bean, minestrone, lentil, and split pea!
- Add hummus to any snack! Great with whole wheat pita chips or baby carrots and red peppers!
- Out for Sushi? Order Edamane as an appetizer!
Nurition Profile- Ideal Food for any Bruin Athlete:
1 cup of black beans contains 220 calories, 15 g protein, 40 g carbohydrate, 14 g dietary fiber, 610 mg of potassium, 46 mg calcium, 240 mg phosphorus, and 255 mcg folate!
Aim to get in a bean source at least 5x/week!
Fueling Bruins,
Emily Mitchell, MS, RD, CSSD, CDE
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