Eat Beans, Feel Great!

What are the BENEFITS of eating beans?

• Beans, dried peas and lentils (also known collectively as legumes or pulses) pack a lot of nutritional punch which make them a great addition to anyone's diet.
• Legumes are very high in fibre, containing both soluble fibre and insoluble fibre. In our diets, soluble fibre helps to lower our blood cholesterol and helps with digestion and regulates bowel movements. Fibre also contributes bulk to our food and helps us to feel full. For this reason, fibre can be a secret ingredient in achieving and maintaining a healthy weight.
• These foods are also a great source of vegetable protein. Eating Well with Canada's Food Guide recommends eating beans, lentils and peas often as an alternative to meat. Replacing some of the meat you consume with legumes not only increases fibre but can also help decrease the amount of saturated fat in your diet.
• Another benefit of legumes includes their cost. Compared to many other sources of protein, legumes are quite inexpensive. They can be purchased dry or canned at most grocery and bulk food stores. Dried legumes can be kept for years if properly stored in air tight containers in a cool, dark place. Canned legumes can be stored for up to one year.

Did you know...

• Canned beans should be drained and rinsed before using them.
• If you are planning to introduce beans into your diet, be sure to drink water regularly. To avoid any bloating or gas issues (from the high fibre), it is recommended that you begin with smaller portions and increase slowly, as tolerated.

Simple ways to add more legumes to your diet:

• Toss some beans (such as chick peas or navy beans) in your salad
• Add black beans to your favourite salsa
• In place of mayonnaise or butter, spread hummus (pureed chickpeas) on your sandwich
• Decrease the amount of meat in soups, stews and pasta sauce by half and substitute the difference with beans.
• To increase fibre and protein of broth soups, add some beans
• Serve vegetables with hummus in place of traditional sour cream type dips

Delicious & simple recipe for tasty hummus.