Legumes

Beans are loaded with fiber. If you are using canned beans, you can reduce their sodium content by choosing reduced-sodium brands or draining the liquid and rinsing the beans before serving them. Each 1/2 cup serving of beans has about 7 grams of fiber.

If beans give you indigestion or gas, here are some tips that will help solve this problem:

  • After soaking dried beans, drain them, and then cook them in fresh water. It may also help to add a pinch of baking soda to the soaking water.
  • Make sure the beans are thoroughly cooked. Adding a strip of kombu, a sea vegetable, to the beans during cooking can also be helpful.
  • Drain and rinse canned beans.
  • Start with small servings and then work your way up to bigger portion sizes.
  • Commercial enzymes such as Beano can be added to the cooked bean right before you eat them. Adding a few drops will not change the flavor but can help with digestion.

 

Research published in the Journal of Agriculture and Food Chemistry indicates that black beans are as rich in antioxidant compounds called anthocyanins as grapes and cranberries, fruits long considered antioxidant superstars.

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