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Your Complete Guide to Beans and Other Legumes

Friday, March 12, 2010


The versatility of beans and other legumes makes them a flavorful side dish or addition to soups and salads. Beans and other legumes are a good source of protein and fiber and can be eaten fresh, dried, frozen, or canned (without sugar). Start with 1/3 to 1/2 cup serving. Avoid canned beans or other legumes that contain brown sugar, lard, or molasses.

Beans and other legumes are also extremely nutritious and can help improve your health. Here's how:

1. All legumes are a major source of soluble fiber, which helps to remove cholesterol from the body before it's absorbed.
2. The fiber in beans and other legumes also slows digestion and, as a result, prevents a sharp rise in blood-sugar levels, which helps prevent cravings.
3. In addition to fiber, legumes are high in protein, folate, potassium, iron, calcium, and B vitamins. And they contain no unhealthy fat.

There are an abundance of legume varieties including:

Adzuki beans, Black beans, Black-eyed peas, Broad beans, Butter beans, Cannellini beans, Chickpeas, Garbanzos, Edamame, Fava beans, Great northern beans, Italian beans, Kidney beans, Lentils, Lima beans, Mung beans, Navy beans, Pigeon beans, Pinto beans, Refried bean, fat free, canned, Soybeans, Split peas,

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