These are the healthiest types of beans that must be included in your diet.
BEANS – Find out here the healthiest types of beans that you should be eating, their nutrition, and the possible health benefits it has.
Among the most versatile foods to eat are beans which have different types. They are full of nutrients as some studies have already suggested that they reduce disease risk factors such as heart disease, diabetes, cancer, and obesity.
Check out the healthiest types below and their nutrition:
- Chickpeas
One cup or 164 grams of cooked chickpeas has:- Calories: 269
- Protein: 14.5 grams
- Fat: 4.25 grams
- Carbohydrates: 45 grams
- Fiber: 12.5 grams
- Folate (vitamin B9): 71% of the Daily Value (DV)
- Copper: 64% of the DV
- Manganese: 73% of the DV
- Iron: 26% of the DV
- Lentils
One cup or 198 grams of cooked lentils has:- Calories: 230
- Protein: 17.9 grams
- Fat: 0.752 gram
- Carbs: 39.8 grams
- Fiber: 15.6 grams
- Thiamine (vitamin B1): 30% of the DV
- Folate (vitamin B9): 90% of the DV
- Copper: 55% of the DV
- Iron: 37% of the DV
- Zinc: 23% of the DV
- Peas
One cup or 160 grams of cooked green peas has:- Calories: 134
- Protein: 8.58 grams
- Fat: 0.35 gram
- Carbs: 25 grams
- Fiber: 8.8 grams
- Thiamine (vitamin B1): 35% of the DV
- Folate (vitamin B9): 25% of the DV
- Manganese: 37% of the DV
- Vitamin K: 35% of the DV
- Kidney
One cup or 177 grams of cooked kidney beans has:- Calories: 225
- Protein: 15.3 grams
- Fat: 0.885 gram
- Carbs: 40.4 grams
- Fiber: 13.1 grams
- Thiamine (vitamin B1): 24% of the DV
- Folate (vitamin B9): 58% of the DV
- Copper: 48% of the DV
- Manganese: 37% of the DV
- Iron: 29% of the DV
- Black
One cup or 172 grams of cooked black beans has:- Calories:227
- Protein: 15.2 grams
- Fat: 0.929 gram
- Carbs: 40.8 grams
- Fiber: 15 grams
- Thiamine (vitamin B1): 35% of the DV
- Folate (vitamin B9): 64% of the DV
- Iron: 20% of the DV
- Magnesium: 29% of the DV
- Manganese: 33% of the DV
- Soybeans
One cup or 172 grams of cooked soybeans has:- Calories:296
- Protein: 31.3 grams
- Fat: 15.4 grams
- Carbs: 14.4 grams
- Fiber: 10.3 grams
- Riboflavin (vitamin B2): 38% of the DV
- Folate (vitamin B9): 23% of the DV
- Vitamin K: 28% of the DV
- Iron: 49% of the DV
- Manganese: 62% of the DV
- Phosphorus: 34% of the DV
Lima, garbanzo, navy, pinto, red, and many others are the other types of this that you must consider adding to your diet.
According to a post from Medical News Today, they have high amounts of amino acids, several nutrients like folate, polyphenols (a type of antioxidant), and fiber.
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