Growing up, I admit, I was not a big fan of beans. I didn’t like beans in any variety. The thought of beans conjured up images of red colored beans in a soppy, sweet sauce, which often accompanied hot dogs. Much like sauerkraut, this did not appeal. Needless to say, I’ve grown up and so have my taste buds. In short…I’m a big fan of ‘the beans.’
Beans are a wonderful food. They come in many varieties and are very beneficial to maintaining a healthy diet. They help reduce cholesterol and provide a ton of fiber. Moreover, they are a low glycemic food that is low in fat and rich in complex carbs for long lasting energy. When combined with nuts, seeds or grains, they form a complete vegetable protein. Lastly, they are a great source of Vitamin B and Iron.
So what beans really pack a powerful punch? Below is a breakdown of popular varieties, including info on calories, as well as protein, fat, carb and fiber contents per 1 cup serving.
Personally, I’m partial to chick peas, edamame (soybeans) and kidney beans. Soybeans/edamame are actually the only beans that contain all nine essential amino acid to form a complete protein. Chick peas are great in salads and great for Mediterranean dishes (think hummus), and kidney beans are the highest in fiber and a great addition to Turkey Chili.
What beans are your favorite?
* All values are based on a 1 cup serving of canned and drained beans. Soybeans, however, are measure as prepared edamame.
