Question: Are black beans any more nutritious than kidney andgarbanzo beans?
Answer: All three beans, like other legumes, are great choices,supplying protein and dietary fiber as well as a variety ofvitamins and minerals. Black beans are slightly higher in fiberthan the other two choices and provide some extra magnesium, butgarbanzo beans (chickpeas) are a little higher in the B vitaminfolate.
Some news stories have picked up on preliminary studies showingblack beans among the highest in certain antioxidants. However,other research shows kidney beans slightly higher in totalantioxidant power. Different types of analysis and cooking methodsare enough to blur nutritional differences among these healthyoptions.
Enjoy a wide variety of beans, making selections for each dishbased on color, texture and flavor. Black beans are earthy andflavorful, kidney beans are mild and absorb flavor from seasonings,and garbanzo beans add a nutty taste.
Q: I’ve heard that one way to eat more vegetables and fruits isto add them to foods throughout the day. How do I get past thisseemingly daunting task?
A: I think you really just have to jump in and try it. Look atany grain, potato, soup, meat, sandwich, pizza, casserole orsandwich as a vehicle waiting for one or more vegetables or fruits.Make a game out of adding extra produce to at least one food ateach meal.
Dice up a pepper to keep in a small bowl in the refrigerator soit’s ready to pull out and add to rice or on a baked potato. Addshredded carrots or a handful of chopped spinach to soup or topre-made pasta sauce. Saute or stir-fry vegetables like zucchini,mushrooms, broccoli florets or tomatoes with a little garlic for aside dish one night, and make extra to add to pasta, couscous orpizza a couple nights later.
Create a mind-set that you always add some fresh or dried fruitsto hot or cold cereal or yogurt. Experiment with new additions tosandwiches, from sliced apples or pears to roasted peppers and babyspinach. In short, have fun!
Q: What is fatty liver and is it related to diet?
A: Fatty liver is a condition in which fat stored in the livercan cause inflammation that may lead to scarring and cirrhosis. Foryears, people assumed it was only caused by alcohol, but fattyliver is increasingly linked with excess body fat and metabolicabnormalities such as insulin resistance. Studies show as many as70 percent of people with diabetes may have fatty liver; signs ofthe condition can go undetected for years before complications maydevelop.
Researchers are still trying to identify how our eating habitsmight reduce the risk or improve the symptoms of fatty liver, butsome ideas are emerging. So far, the most important eating habitslinked to reducing fatty liver focus on steps that reduce insulinresistance: avoid sugar-containing soft drinks, limit sweets andrefined grains, get some moderate physical activity every day, anddecrease total calories to gradually reduce excess body fat ifoverweight.
Some studies suggest that limiting saturated fat and gettingmost of the diet’s fat from olive oil and omega-3 fat (in fishwalnuts, and flaxseeds, for example) may be helpful. These stepsmay provide other health benefits, but impact on the liver is stilluncertain. Research suggests that even modest weight loss that ismaintained can reduce liver risks ---- it’s not all-or-nothing.
Karen Collins is a registered dietitian who writes for theAmerican Institute for Cancer Research. Visit www.aicr.org.
FAQs
Answer: All three beans, like other legumes, are great choices,supplying protein and dietary fiber as well as a variety ofvitamins and minerals. Black beans are slightly higher in fiberthan the other two choices and provide some extra magnesium, butgarbanzo beans (chickpeas) are a little higher in the B vitaminfolate.
Which is healthier, kidney beans or garbanzo beans? ›
And the winner? Kidney beans. Both are rich sources of plant protein, but the extra calcium and iron in kidney beans makes them a particularly good choice for people following a vegan diet.
Which is healthier, black beans or kidneys? ›
Black beans do have a lot of vitamin A and B9, and more potassium and magnesium compared with kidney beans. In terms of nutritional quality, black beans are a better choice than kidney beans.
Which is healthier, garbanzo beans or black beans? ›
Answer: All three beans, like other legumes, are great choices,supplying protein and dietary fiber as well as a variety ofvitamins and minerals. Black beans are slightly higher in fiberthan the other two choices and provide some extra magnesium, butgarbanzo beans (chickpeas) are a little higher in the B vitaminfolate.
What kind of beans should you eat every day? ›
What are the healthiest beans to eat? Boost your daily protein and fiber with these kinds. Black, pinto, kidney, lima, mung – the bean aisle at the grocery store has something for everyone.
Which bean is best for gut health? ›
Beans, particularly small white navy beans, are full of gut-supporting fibers, amino acids, and other nutrients, which can help the beneficial bacteria in your colon flourish, supporting immune health and regulating inflammation, Daniel-MacDougall explains.
Is it OK to eat kidney beans everyday? ›
According to one study, people who eat beans daily consume less fat and saturated fat while taking in more fiber, protein, folate, iron, and other important minerals. Beans may have a positive impact on health when eaten as a replacement for meat or other protein sources that are high in cholesterol.
What are the healthiest beans for longevity? ›
Eating beans, peas or lentils twice a week has been found to decrease colon cancer risk by 50 percent. Legume consumption also provides significant protection against other cancers too. Red beans, black beans, chickpeas, lentils, split peas – they are all good, so sample them all and decide on your own favorites.
What beans are good for lowering cholesterol? ›
Try beans and other high-protein, low-cholesterol foods.
Eating good sources of protein can keep you from overeating throughout the day. Some high-protein, low-cholesterol options include: Black beans, kidney beans, and soybeans. Chickpeas.
Are canned or bagged black beans better? ›
Overall, dry beans cooked in the home and canned beans are both a healthy, environmentally-friendly staple to have in the home and include in our daily dietary patterns. Choose options that facilitate eating more beans, whether that be canned or cooked from dry, or a mix of both.
Do You Need To Rinse Canned Beans? According to The Bean Institute, you can reduce up to 41 percent of the sodium in canned beans by rinsing them. "It's fine to add the bean liquid to many recipes, but if you want to reduce the amount of sodium, it's best to drain and rinse canned beans," the website states.
What are the top three healthiest beans? ›
Beans, such as black beans, garbanzo beans, and lima beans, are amongst the most nutritious foods you can eat. They're rich in fiber, magnesium, potassium, and other nutrients that tend to be low in modern-day diets.
Are kidney beans the healthiest beans? ›
Kidney beans are one of the healthiest types of beans to use as a protein source, with slightly less fat and saturated fat than other varieties of bean but with comparable amounts of fiber and protein.
Can I replace kidney beans with chickpeas? ›
With a similar texture and nutty taste, chickpeas make an excellent substitute for kidney beans in savory preparations. Nutritionally, chickpeas and kidney beans have a high fiber content, though chickpeas have a bit more.
What are the best beans for weight loss? ›
Beans and weight loss
Many do not consider beans healthy when following a low carb diet as it is high in carbohydrates. However, along with carbs, beans also contain fiber (mostly soluble), which can help lower cholesterol level. Black beans, kidney beans, navy beans are the ones considered best for weight loss plan.
Which beans are highest in protein? ›
Soybeans top the list with one of the highest protein contents among beans. Boasting about 36 grams of protein per 100 grams, they are an excellent choice for those looking to up their protein intake.
