Beans: Superfoods rich in protein

Protein-rich foods will help you gain muscle quickly while supporting the weight loss process, helping you to be fully energized, keeping your body healthy. In addition, these foods also help prevent and cure diseases effectively. When it comes to protein-rich foods, it's impossible not to mention legumes. Beans are considered a super food rich in protein.
For example, lentils - a food that is considered the best source of plant protein in the world. This is considered a great choice for vegetarians. There are up to 18 grams of protein in 1 cup (198g) of boiled lentils, providing up to 230 calories.
Several other legumes are also high in protein, including soybeans (33%), kidney beans (24%), chickpeas (19%)....

More than just a substitute for meat, beans are very nutritious and healthy. Nutritionists recommend tripling your current intake from 1 to 3 cups per week in your daily diet.
Here are some of the health benefits of beans, including:
Prevents cancer and diabetes : Being overweight increases your chances of chronic conditions like cancer, diabetes and heart disease progress rapidly and make them worse. Regular consumption of beans helps you lose weight effectively, reducing the risk factors for some diseases. In addition, experts are studying the ability of different varieties of beans to prevent cancer and diabetes Aids in weight loss: Beans are comparable to meat when it comes to calories. However, in addition to calories, beans are a good source of fiber and water, both of which help you feel fuller faster. Adding beans and servings daily helps you cut calories without feeling deprived.

Our diets often tend to be severely lacking in fat when it comes to fiber (the average American consumes only 15 grams per day), to the detriment of both our hearts and our waistlines. One cup of cooked beans (or two-thirds of a can) provides about 12 grams of fiber — almost half of the recommended daily dose of 21 to 25 grams per day for adult women (30 to 38 grams for adult men). ). Meat does not contain fiber.
This difference in fiber content means that meat is digested fairly quickly, while beans are digested slowly, leaving you feeling fuller for longer. In addition, beans are low in sugar, which prevents insulin from flowing out of the blood and causes hunger. When you substitute beans for meat in your diet, you'll benefit from a reduced consumption of saturated fat.
In a recent study, people who regularly ate beans lost 7 pounds and had a slimmer waistline than those who didn't - but they consumed 199 more calories per day if they were adults and gained significantly calories consumed (335 calories) if they were teenagers. In particular, beans are high in antioxidants, a group of phytochemicals that neutralize the effects of free radicals that damage cells in the body (Free radicals have been linked to everything from cancer to cancer. cancer and aging to neurodegenerative diseases such as Parkinson's and Alzheimer's).

In a US Department of Agriculture study, researchers measured the antioxidant capacity of more than 100 common foods. Three types of beans make the top four: small red beans, red beans, and pinto beans. And three other beans - black beans, navy beans and black-eyed peas - made the top 40.
Thus, beans are considered a pretty complete food with a good source of protein.
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Reference source: webmd.com

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