The Three Healthiest Beans You May Not Have Tried

You’ve heard it before. You need to get more fiber, but if you eat a traditional American diet made up primarily of processed foods getting enough fiber can be difficult. Maybe it’s time to explore the marvelous health benefits of beans. Beans are one of the best sources of fiber around. Plus, they’re filling and inexpensive, so you can get a healthy dose of fiber even if you’re eating on a budget. When it comes to eating beans, it’s important not to get stuck in a rut. There are so many types of beans available that you’ll never become bored. Here are some of the healthiest beans you may not have tried.

Adzuki Beans

Adzuki beans are tiny, dark red beans that are low in calories and high in soluble fiber. These tasty little beans are a good source of magnesium, potassium, iron, and zinc as well as rich in B vitamins. If you’re wondering where these beans get their characteristic red color, it’s from the healthy polyphenols they contain. No wonder the Japanese believe Adzuki beans have the power to heal! This is the same bean that’s used to make the sweet tasting bean paste that’s used in many Japanese desserts. You can find a variety of recipes for making sweet treats from Adzuki beans, or use them more conventionally to make soups and healthy side dishes. These beans can be found in most natural food markets and Oriental grocery stores.

Black Beans

The next time you visit a Mexican restaurant, ask for an extra serving of black beans. Not only will they taste great, but you’ll be giving yourself a powerful antioxidant boost. Black beans have been found to have the highest antioxidant content of any of the common beans. They’re rich in a group of antioxidant compounds known as anthocyanins, the same chemical compounds that make blueberries so healthy. Black beans are rich in a variety of minerals including magnesium, manganese, and iron and are a good source of folate and thiamine, two important B vitamins needed for overall health. Plus, a cup of black beans provides thirty percent of your daily protein requirement and have only 227 calories. For a healthy and filling lunch, prepare a bowl of black beans soup seasoned with cumin, red pepper and a little lime juice or sprinkle black beans in a a salad along with a little salsa for salad served Mexican style.

Lentils

Although not a true bean, lentils are also a member of the legume family. If you’re looking for meatless protein, lentils are a good heart healthy substitute. One bowl of lentils supplies over a third of your daily protein requirements without the artery clogging fat. They also supply a third of your daily iron requirements to help maintain healthy red blood cells. Lentils are usually more easily digested than are other types of beans which is a bonus if you’re prone to gaseous symptoms when you eat most beans.

Are you ready to try some of these healthiest bean choices? If you’re looking for a way to add mega-nutrition and fiber to your diet, you can go wrong with these three nutritious members of the legume family.