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Beans, Beans, the Magical Fruit
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Beans, Beans, the Magical Fruit

We've all heard the rhyme "Beans, beans, the musical fruit. The more you eat, the more you..."

Legume CollageThis is a family friendly site, so I'm not going to finish the rhyme, which I remember my classmates gleefully singing at the top of their lungs during recess in elementary school. That rhyme always makes me think of how many of the beliefs we hold as adults started as misconceptions we had when we were children. I know dozens of people on healthy eating plans who recoil from the idea of eating beans and other legumes, at least in part because they believe that the gassy side effects of beans will ensure they're eating alone for the foreseeable future.

Healthy eating is much more diverse and nutritious when you add legumes to your diet.

Legumes are rich in the following:

  • Fiber
  • ✓Essential vitamins and minerals
  • ✓Protein
  • ✓Heart healthy benefits

As a bonus, legumes are low on the glycemic index, stabilizing your blood sugar and making them an essential addition to a healthy eating plan.


Healthy Heart


Beans, peas, and lentils all fall within the legume family, though beans are probably the most commonly consumed and widely available. They're also incredibly versatile. Here are a few ideas for adding legumes to your diet:

  1. Top salads and sandwiches with alfalfa. Alfalfa sprouts aren't only a salad topping that makes your meal seem more earthy, they're also packed with protein, calcium, B vitamins, and vitamins C, D, E, and K. If you're dedicated to healthy eating, bring 'em on.

  2. Include beans in soups and dips. Because beans are such a fiber rich food source, they're incredibly filling. Adding beans to a soup means you can cut out the half sandwich you were going to eat as part of your lunch and make the soup the centerpiece.

  3. Use legumes as a meat substitute. Legumes are cholesterol free and a great source of protein. If you're a vegetarian, substituting beans for meat is a great way to avoid toxic soy products..

  4. Keep dried or canned beans in your pantry for crunch time. We've all had moments when we just don't have time to make dinner before running out. Beans are a quick and easy meal, one that's much healthier than anything you'll pick up at a drive thru.

As for what you're all thinking about: yes, beans can increase intestinal gas, but there are ways to control it. If you're cooking the beans yourself, don't use the same water you soaked them in, as the water absorbs some of the indigestible sugars that cause gas. You can also simmer the beans, which makes them more easily digestible.


Preparing Legumes


Looking for more nutrition for your heart? Heart disease is the number one killer of women in the United States, yet, many women are not aware of what causes heart disease or how to prevent it. One of the major causes is chronic inflammation that often goes unnoticed.

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