Archive for Beans
Dried beans are probably better, but the nutritional value and taste of canned beans is actually pretty good, so for the convenience I would recommend the canned ones, as it’s just easier. When on a diet, quick and easy meals are the key, so you don’t get sidetracked.
Just rise them well in water before use to remove as much sodium as possible, and only once you have gotten used to including beans in your standard diet you can switch to the dried ones.
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A 1/2-cup serving of pinto beans provides 100 calories, along with 6g of fiber, 6g of protein and no fat. This serving of pinto beans also contains 20 percent of the daily value for folate, 10 percent of the daily value for iron and phosphorus, 8 percent of the daily value for thiamine and magnesium, 6 percent of the daily value for calcium and zinc, 4 percent of the daily value for vitamin B-6 and riboflavin and 2 percent of the daily value for vitamin C and niacin. They are also a good source of potassium.
Possible Health Benefits.
Pinto beans may help to lower your low-density lipoprotein and total cholesterol because of the soluble fiber they contain. Lower cholesterol can reduce your risk for heart disease. Replacing high-fat meat with pinto beans may also help to lower your risk for obesity and obesity-related diseases, including diabetes.
A 2006 study led by Donna Winham of Arizona State University found that consuming a 1/2-cup serving of pinto beans, prepared without lard, every day for eight weeks may lower cholesterol even more than consuming oatmeal. The participants of the study were pre-diabetic or had high cholesterol.
Increase your bean consumption gradually, and increase fluid consumption at the same rate to minimize intestinal problems due to the added fiber in your diet. Also, discard rinsing and cooking water from the beans or take a bean enzyme supplement, such as Beano, to make gas less likely if you are not used to consuming beans, advises the Centers for Disease Control and Prevention.