Dinner Diva
No Beans About It
by Leanne Ely, C.N.C
Sorry, we’re not talking about jelly beans. During the Great Depression the beans we’re talking about were called the “poor man’s meat”. Beans are a highly nutritious addition to your weekly meal plan. Not only are they high in fiber and protein but recent studies have shown beans, particularly black ones, are a rich source of antioxidants (important fighters against aging).
Did you know beans are high in potassium? In fact, a cup of cooked beans contains more potassium than a banana. Beans have more calcium and iron per cup than three ounces of cooked meat but contain no cholesterol and with less calories.
When it comes to beans and weight loss remember they are packed with calories, so eat them in small amounts. About half a cup would be a serving and would have about 100 calories without any added sauces or fat. In addition, some beans can have a high carb count. Here’s a handy guide to help you know your numbers:
| 4 ounces Cooked Beans | Grams of Carbs | Grams of Fiber | Total Net Carbs |
| Black kidney beans | 25 | 19 | 6 |
| Red kidney beans | 17 | 10 | 7 |
| Broad/ Fava beans (1 cup) | 33 | 6 | 27 |
| Chick Peas/ Garbanzo beans (1 cup) | 55 | 12 | 43 |
| Great Northern beans (1 cup) | 37 | 19 | 18 |
| Lima beans (1 cup) | 40 | 6 | 34 |
| Navy beans (1 cup) | 48 | 19 | 29 |
| White beans (1 cup) | 46 | 8 | 38 |
| Pinto beans | 24 | 19 | 5 |
| Butter beans | 13 | 4 | 9 |
| Lentils, red | 17 | 16 | 1 |
| Soy beans (1 cup) | 17 | 8 | 9 |
| Split peas (1 cup) | 41 | 16 | 35 |
Beans are the best source of foliate and are excellent sources of minerals and vitamins. High in fiber they have good cancer fighting characteristics and have been specifically linked to lower the risk of colon cancer.
For more information on beans check out next week’s Tips, Tricks, and a Recipe (our Tuesday newsletter).
0 Responses
as someone cooking for a diabetic the carb counts/fiber is often hard to find for beans, thanks!
I never knew….
I live in the middle east-there are beans in every meal somedays-lentils, chickpeas, ful medames (broad beans flavored a bit like mexican that are eaten all the time). I am always up for more bean recipes!