Don’t Forget To Eat Your Beans!


The guidelines are simple for a healthy diet: Eat lots of fruits, vegetables, unsaturated oils, whole grains, omega 3 fats, no red meat and lots of water. And don’t forget your beans.

Beans are cheap, convenient, versatile, filling and nutritious. They come in red, green, yellow, white, black and brown. They’re full of protein, folate (B vitamins) and fiber. They are antioxidant and also provide iron, potassium, calcium and magnesium.

Beans, of course, are also good for the heart. They can lower bad cholesterol, blood pressure and the risk of type-2 diabetes. They also provide protection for both colon and breast cancer.

Smart people eat lots of beans daily. Beans “feed your brain,” give you energy and combat depression, as do nuts, greens and, occasionally, low sugar (no less than 72 percent cocoa) dark chocolate.

It pays to know your beans. A serving cost only about 9 cents. You can buy them fresh, frozen, dried and canned, and serve in dips, soups, salads, burritos, with red peppers or eggs or by themselves. The delivery system doesn’t matter provided it’s not loaded with salt and sugar.

So tell me. What are your favorite bean recipes?

Lisa Burbage

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