7 reasons to put a hefty helping of dried beans in your diet
Think of dry beans as an ideal way to incorporate mini nuggets packed with plant-based nutrition into your diet during the dead of winter. Right now, building immunity is at the forefront. Dried beans, in particular, aid in gut health, according to Emilie Williamson, a registered dietitian nutritionist.
“A healthy gut is one key to our bodies’ immune function as this is where most of our nutrient absorption happens,” she explained. A healthy gut contains beneficial bacteria, she added. “In order to maintain a healthy balance, we need to feed our gut prebiotic fiber sources, like beans. By regularly including beans in our diet, we’re helping to maintain this balance.”
In contrast, if the gut is irritated or inflamed, valuable food nutrients will be lost and go unabsorbed through the body. In effect, they are wasted.
In addition to aiding gut health, Williamson said the perks of dried beans also include:
Protein, one of the three macronutrients needed daily to heal and repair body tissue. Beans are a good source with about 7 grams a half cup. Williamson recommended preparing beans in combination with grains such as barley, rice, wheat and oats to form a complete plant protein.
Fiber, which is key to helping the body with blood sugar control, feeling full between meals, regular bowel movements and reducing chronic disease. With a recommended daily goal of 28 to 38 grams of fiber, dried beans go a long way containing 6 to 9 grams a half cup serving. “Most Americans are not getting enough fiber in their diet,” she said.
Magnesium, an often supplemented mineral that the body needs for the function of the central nervous system.
B vitamins, potassium and iron. One half cup of black beans has about as much potassium as a banana. To help your body make the best use of the iron in beans, Williamson recommended serving them with companion foods high in vitamin C such as bell pepper, broccoli or even a squeeze of lemon juice.