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Sunday, October 6, 2013

Foods That Fight Fat #7: Beans

Woohoo! We have reached number seven on our list of Foods That Fight Fat: BEANS.  Now before we get to the fat burning powers, here is a basic overview of the health benefits of beans. Beans are high in antioxidants, fiber, protein, B vitamins, iron, magnesium, potassium, copper and zinc. Eating beans regularly may decrease the risk of diabetes, heart disease, colorectal cancer, and helps with weight management.  Besides being super healthy, beans are also super versatile and super affordable!

So how can beans help you burn fat?  Well...beans are high in resistant starch. And a research from the University of Colorado suggests that if you choose foods high in resistant starch (also found in whole grains and not quite ripe bananas) you can increase your calorie burning power by up to 24% over the course of the day! Also, beans are hearty, so when incorporating them into a meal they help you feel full so you will tend to eat less.

We hope you have enjoyed our 7-part series!  Here is a delicious recipe to try!  Enjoy!

Warm Two-Bean Chard Salad
4 servings

1 (15.5 oz) can low-sodium chickpeas
1 (15.5 oz) can low-sodium black beans
1 fresh jalapeno, seeded and minced
1/2 cup chopped flat-leaf parsley
Zest and Juice of 1 lemon
1/4 tsp kosher salt
1/4 tsp fresh pepper
6 oz Swiss chard, stems removed
1/4 cup finely grated Parmesan cheese

1. Drain and rinse the beans.  Combine beans, minced jalapeno, parsley, lemon zest and juice, and salt and pepper in a large soup pot.  Add 3/4 cup water.  Cover; cook over medium heat until hot (about 5 minutes).
2. Stack the chard leaves, slice into thin ribbons; stir into hot bean mixture.  Cover and cook until the chard is soft and fully cooked (6-7 additional minutes).  Transfer to a serving bowl.  Sprinkle with cheese.  Serve hot.

1 comment:

  1. Healthy diet is the best option for weight control. If we take proper diet and do regular exercise we never get weight problem.

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