The Full Plate Diet PDF eBook Free Download Slim Down - Look Great - Be Healthy eBook PDF | Page 59

Top 5 Beans for Your Diet 56 1 2 3 4 5 Navy Beans 9.6 g fiber 1 / 2 cup Lentils 7.8 g fiber 1 / 2 cup Pinto Beans 7.7 g fiber 1 / 2 cup Black Beans 7.5 g fiber 1 / 2 cup Kidney Beans 5.7 g fiber 1 / 2 cup Beans are super-foods because of their nutritional content, which includes protein, fiber, iron, manganese, magnesium, folate, antioxidants and phytochemicals. In the 1600s, Native Americans taught European settlers how to plant beans and corn together so that the bean vines would climb the cornstalks for support. Some people avoid beans because they’re concerned about intestinal gas side effects. The gas is caused by intestinal bacteria breaking down the natural sugars found in beans. This sugar is water soluble and is on the surface of the bean, so if you soak your beans overnight and then drain off the water before cooking them in fresh water, the gas problems will go away. Beans are an excellent source of protein. One cup has twice as much protein as a cup of milk, equal to a 2-ounce serving of beef or fish. Beans are unsurpassed in fiber content. Honorable Mentions Green peas Lima beans, large Garbanzo beans Black-eyed peas Green beans 8.8 g fiber/1 cup 6.6 g fiber/ 1 / 2 cup 6.2 g fiber/ 1 / 2 cup 5.6 g fiber/ 1 / 2 cup 4.0 g fiber/1 cup