Beans: The Perfect Protein

When picking protein at meals are beans your first choice? Other proteins like chicken, steak, turkey, or pork are great picks; however, beans may have added benefits that other protein choices do not.

Beans are a significant source of protein just like animal proteins. One cup of black beans contains 15-20 grams of protein which is the same amount found in a 3 ounce chicken breast. Protein is necessary for muscle building, function, repair, and is essential for maintenance of the body.

Beans are lower in fat and cholesterol than most animal proteins. One cup of beans contains less than 1gram of fat, no cholesterol, and no saturated fat compared to a chicken breast which contains 7grams of fat, 71mg of cholesterol, and 2grams of saturated fat.

Beans not only contain a carbohydrates for fueling your body, but they also contain fiber –which keeps blood sugar stable, energy sustained, and keeps your digestive system running smoothly. They also contain essential vitamins and minerals for energy and muscle function like B vitamins, iron, zinc, magnesium, copper, folic acid, and potassium.

Beans are versatile and inexpensive, an added benefit for busy college students. A can of beans can cost between $0.50 and $1.00 and can be purchased at any supermarket. There are many different varieties to choose from: kidney beans, pinto beans, black beans, chickpeas, lentils, cannellini beans, and navy beans to name a few.

If you often become tired of eating the same proteins at meals, beans are an easy way to mix up your meal routine. They can be added to just about any kind of recipe or cuisine. You can mix them into soups, casseroles, throw some into a salad, make a healthy dip for veggies or tortilla chips –the possibilities are endless!

Here are some recipe ideas and ways to enjoy beans:

• Cook red beans and brown rice together, season with spices
• Make a creamy hummus dip using chickpeas --enjoy on pita bread or with veggies
• Add black beans to your favorite dip or salsa
• Put a can of beans into your favorite soup or chili recipe
• Sprinkle beans onto a salad or pasta salad

Nutritional analysis information provided by mypyramidtracker.gov