Beans and lentils are two of the most nutritional foods available on the market today. They are both low in fat, high in fiber, packed with protein, and they are loaded with vitamins and minerals that help to keep you healthy. This article explains why you should be incorporating them into your diet as part of your daily diet regimen if you aren’t already doing so. Whether you prefer lentils or beans, read on to find out all the great benefits that these amazing foods have to offer to your health!
Chia Seeds
These tiny seeds are packed with nutrients that can have major health benefits. For example, chia seeds are a good source of fiber, which can promote digestive health and prevent constipation. They’re also high in protein and omega-3 fatty acids, which are important for maintaining heart health. Adding chia seeds to your diet is an easy way to boost your nutrient intake. Add them to oatmeal or yogurt, or mix them into smoothies. They won’t change the flavor too much and will add a nice crunchy texture to whatever you put them in. Plus, they can act as a thickener! Simply stir two tablespoons of chia seeds into one cup of water or any other liquid, wait 10 minutes until it turns gelatinous and thickens, then add it to soups or sauces.
Black Beans
High in fiber and low in calories, black beans are a versatile legume that can be used in a variety of dishes. Fiber helps to regulate the digestive system, while the low-calorie content can help with weight loss or maintenance. Black beans are also a good source of protein, iron, and folate. One cup contains 12 grams of protein, which is comparable to the amount found in an egg! Iron is essential for healthy red blood cells, while folate helps prevent birth defects like neural tube defects and cleft lip.
Kidney beans
As their name suggests, kidney beans are good for your kidneys. They’re also rich in fiber, which can help lower cholesterol and keep you regular. Plus, they’re a good source of protein, iron, and folate. Try adding them to soups, salads, or chili. Black-eyed peas: These pulses provide protein and fiber, making them perfect to include on the plate. Lima beans: These legumes have fewer calories than other varieties because they have low starch content and the most dietary fiber. With more nutrients per calorie than some other types of food, these peas are high in magnesium and potassium, as well as having more calcium than milk! One cup provides around 10% of the daily requirement for protein. Red lentils: Low-calorie, high-fiber lentil is a staple across many cuisines – it has been found that Indians consume 100g per day on average! Combined with brown rice (another nutritional powerhouse), this dish packs two powerhouse foods into one dish!
Lentils
Loaded with fiber and protein, lentils are a powerhouse ingredient that can be used in a variety of dishes. Not only are they a great source of nutrition, but they’re also incredibly versatile. From soups to salads, there’s no limit to what you can make with lentils. One cup of cooked lentils has 170 calories, 16 grams of protein, 11 grams of dietary fiber, and 9 grams of plant-based iron. Plus, they’re inexpensive and have a long shelf life (up to one year).
Black Eyed Peas
Black-eyed peas are a type of cowpea, which is a species of the legume family. They are rich in fiber and protein, and they have a variety of vitamins and minerals. Additionally, black-eyed peas are low in calories and fat. Including black-eyed peas in your diet can help you lose weight, lower your cholesterol, and reduce your risk of heart disease. Black-Eyed Peas Nutrition Facts: Black-eyed peas provide 100% of the recommended daily allowance for folate and iron. One cup also provides 190% of your daily intake of manganese and contains vitamin A, B6, B3, C, D3 (beta carotene), E, and K. The FDA recommends consuming three cups of beans per week to maintain good health; however, there is no recommended amount for people with gluten sensitivities or wheat allergies because there are no wheat products added to this recipe. One serving also provides 25% percent of your daily intake for copper, niacin (B3), phosphorus, and zinc.