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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