| One cup of beans has 13 g of fiber. This is about half | | | | colander under cold water for one minute to wash |
| of what we need daily, and they have no saturated | | | | away about a quarter of the sodiumo Look for |
| fat. They have the highest antioxidant content, are | | | | vegetarian versions. Vegetarian refried beans reduce |
| low cal, fill you up fast, and most usually hold you for | | | | the saturated fat content from 16% of the daily |
| hours. Bean eaters have 22% lower risk of obesity | | | | value to zero per cup and add a bonus of 2 g of |
| and are associated with people who have smaller | | | | protein. Baked and refried are good choices, they are |
| waist sizes. | | | | both seasoned and offer versatility to your bean |
| Beans contain high levels of protein, about 15 g per | | | | regime.o Avoid dented or bulging cans: Small dents |
| cup and dozens of other key nutrients such as:o | | | | are alright, but if you find a really bad dented or |
| Calciumo Potassiumo Magnesium | | | | swollen can in your cabinet, or if a can spurts liquid |
| Studies show beans are associated with reduced risk | | | | when opened, toss it out immediately using |
| of:o Heart diseaseo Type 2 diabeteso High blood | | | | disposable gloves. These are signs of possible |
| pressureo Breast and colon cancers | | | | botulism. A good rule to follow is if you are ever |
| It might surprise you to know red, pinto and kidney | | | | unsure, toss it out. |
| beans are the highest antioxidant food, even higher | | | | Baked beans or beans stewed in sauce on whole |
| than the famous blueberries and cranberries. | | | | grain toast are a change of pace on the breakfast |
| Dietary guidelines advise eating 3 cups of beans | | | | menu. Refried pinto and black beans in dips, burritos |
| every week. Canned varieties count toward this 3 | | | | and dinner salads is another good way to include |
| cup minimum. | | | | beans in your diet. |
| Bean Buying Tips:o Bagged beans, which take longer | | | | Source: Sass C. Nature's Perfect Food. Prevention |
| to prepare, are cheaper, however, canned varieties | | | | [serial online]. February 2008;60(3):85. Available from: |
| ready to eat are just as nutritious.o Look for low | | | | MAS Ultra - School Edition, Ipswich, MA. Accessed |
| sodium canned beans, and then rinse beans in a | | | | July 31, 2008. |