Calories: Moderate

Protein: High

Fat: Low

Saturated fat: Low

Cholesterol: None

Carbohydrates: High

Fiber: Very high

Sodium: Low

Main vitamin: Vitamin B6 and folate

Main mineral: Iron, Magnesium and Zinc

 

 

 

If you’re looking for a great source of fiber, beans are your best bet especially since most of us do not get nearly enough fiber in our daily diet. Fiber is often associated with lowering risks of cancer, heart disease, diabetes and even obesity. Beans are foods that contain not only fiber but also high amounts of complex carbohydrates and protein. 

 

 

 

When looking for beans, choose the ones that are smooth-skinned and free from dirt. You generally don’t want to buy them in bulk especially those sold in transparent material as beans are very sensitive to light so placing them in transparent materials minimizes their Vitamin B6 content. 

 

 

 

The best way to serve beans would be by cooking and serving them along with other food groups that are rich in protein like meat or Vitamin C rich tomatoes. Meat and tomatoes enhance your body’s ability to digest the iron in beans.

 

Before cooking beans, wash them and throw out any damaged or discolored ones. As for leftovers store them in moisture-proof containers and place in a cool, dark cabinet with little to no light. Again, beans are sensitive to light and you want to minimize their exposure.