Chicago Home and Lifestyles – The 6 best beans for your diet

If beans are not the perfect food, they certainly are close!

They are rich in protein and fiber. Fiber helps reduce the risk of cardiovascular disease and lowers cholesterol. Fiber is key in regulating blood sugar. Beans also support gut health. They stabilize energy levels, making you feel full and satiated longer, which is essential when trying to lose weight. Long story short: these humble and delicious pantry staples should be appreciated more! Here are some of the best beans to incorporate into your diet:

Black beans are a great source of flavonoids which reduce inflammation in the body. They are also rich in folate, which repairs and grows cells and supports cognition. They are of course high in fiber, slowing glucose absorption and helping to manage diabetes. Plus they lower LDL cholesterol and blood pressure to support heart health. You can use them in tacos and soups, or mix with avocado or Pico de Gallo for a healthy dip for vegetables. 

Pinto beans have all the usual benefits of beans in addition to being high in probiotics for healthy digestion. They are a good source of potassium, which keeps blood pressure down by managing fluid balance. They contain 74% of your daily allowance in one cup. Add them to quesadillas made with high fiber tortillas and cheese. Use them in a healthier refried beans recipe by mashing and sauteing with olive oil, garlic, and cumin. Or turn them into a tasty plant-based burger. 

Cannellini beans (or white beans) are rich in copper, providing 55% of your daily allowance in one cup. Copper is essential for healthy immune function, improves iron absorption, promotes red blood cell production and helps produce dopamine to improve mood. They are also rich in iron for boosting energy and preventing anemia. White beans also make a tasty dip with lemon juice, garlic and olive oil. Mash with roasted garlic and parmesan for a creamy side dish. Mix with greens, olive oil and garlic for a vegetarian dinner. 

Navy beans are rich in thiamine, which is key for energy production. They also contain manganese, a mineral that aids bone health, blood sugar regulation, and wound healing. Navy beans, as all beans, regulate cholesterol and blood sugar in addition to containing iron and slow digesting carbohydrates for sustained energy. Navy beans are mostly used in classic baked beans. Slow cook them with tomato sauce and a bit of maple syrup. Mix with roasted red peppers and arugula and a garlic vinaigrette for a healthy refreshing salad. 

Soybeans have the most protein of all bean varieties: 29 grams per cup. Soybeans are a complete protein containing all nine essential amino acids. This is unique among plant proteins. They support bone health with their high levels of calcium and isoflavones.

As a bonus, immature green soybeans, known as edamame, are great for a snack with sea salt and chili flakes. Use them with tofu in a scramble with onions, bell peppers and turmeric. Slice extra firm tofu and marinate in soy sauce and garlic. Sauté till brown and crispy. Use tempeh, made from fermented soybeans, in a stir fry with veggies, ginger and soy sauce.  

Chickpeas are full of great health boosting ingredients. Polyphenols are antioxidants that reduce chronic disease. They contain calcium for bone growth and are a good source of folate. They have 75% of RDA of folate. They provide 15 grams of protein and 12 grams of fiber per cup. Roast them with olive oil and spices and use them in place of croutons. Make fresh hummus with olive oil and serve with veggies. Add red onion, avocado, feta cheese and dill for a delicious salad, dress with a lemon vinaigrette.  

Does anyone have any other recipes using these power packed vegetables?

Kathleen Weaver-Zech and Dean’s Team Chicago