Weight Loss Help: Top 10 Superfoods - #7 Beans

Beans are one of the most incredible foods you can add to your diet. They have often been considered "poor people's meat." However, beans actually provide more health promoting nutrients than meat does. After gains, beans are the second most eaten food in the world. In fact, beans have been eaten for more than 6,000 years and have even been found in ancient Egyptian tombs. Modern science has concluded what the ancient Egyptians believed: beans are a powerful superfood.

Beans are cost effective, can be stored for a long time and come in a wide variety. This makes them an awesome addition to your pantry. Some of the most nutrient-packed beans are: black beans, kidney beans, pinto beans, lima beans and navy beans. However, all beans promote improved personal health and should be considered when starting a diet.

For those looking for weight loss help, look no further! The health benefits of adding beans to your diet are extraordinary. Both beans and meat have comparable amounts of protein. However, meat offers no fiber nor any antioxidants. Beans not only provide fiber and antioxidants, they provide a ton of it. One cup of cooked beans provides 12 grams of fiber and if you remember the fiber chart from the opening page of this series, 12 grams of fiber will give you close to half the fiber you need on a daily basis. Because beans are so high in fiber, when consumed, they make you feel fuller longer. This gives anyone seeking weight loss help the ability to cut calories without being deprived of the necessary nutrients vital to maintaining personal health.

Normally, it is rare for any kind of plant to provide so much protein. The fact that beans are so protein-packed makes them an excellent choice for vegetarians looking for an alternative to meat. Also, beans are high in complex carbohydrates. Complex carbs are the good carbs; the kind you want! Carbs provide the energy necessary to get you through the day. Therefore, beans are an excellent source of energy.

Beans are high in a wide number of various healthy nutrients, such as:

• Calcium
• Potassium
• Vitamin B6
• Magnesium
• Folate
• Alpha-linolenic aci

In a recent study, it was shown that people who consume beans on a regular basis weigh, on average, 7 pounds less and have slimmer waists than those who do not eat beans. In another study, conducted by the U.S. Department of Agriculture, 100 common foods were measured for their antioxidant capacity. Three types of beans ranked in the top four of that list! That's incredible proof to the nutritious power of beans. The types of beans that made the top four were: small red beans, red kidney beans and pinto beans.

Other health benefits of beans are:

• Lower blood pressure
• Lower cholesterol levels
• Reduces risk of cancer
• Prevents and cures constipation

There is no doubt that the addition of beans in your diet can vastly improve your personal health. They are high in protein, fiber and complex carbs and they come with a ton of health promoting antioxidants. Do yourself a favor and start consuming beans on a regular basis. They taste awesome and they can give you the extra kick you need to live a healthier lifestyle.

Here are the basic steps for preparing your beans to cook:

1. Sort through beans in colander and remove any dirt, stones and unwanted beans
   
2. Rinse thoroughly under fresh water
3. Soak if necessary
4. Avoid adding anything acidic until your beans have fully cooked
   

This pinto bean recipe is by Runnergirl at allrecipes.com.

Ingredients

• 6 1/4 cups water
• 1 cup condensed chicken broth
• 2 pounds dried pinto beans
• 5 cloves garlic, chopped
• 1/2 red onion, chopped
• 1 tablespoon red pepper flakes
• 1 (8 oz.) package shredded mozzarella cheese
• 1 (16 oz.) container pico de gallo

Directions

1. Combine water, condensed chicken broth, beans, garlic, onion, and crushed red pepper flakes into a large saucepan; season to taste with salt and pepper. Bring to a simmer; cover. Cook, stirring occasionally, until beans are soft, about 3 1/2 hours. You may need to add additional water to keep the beans from drying out.

2. Mash cooked beans with a potato masher to desired consistency. Stir in mozzarella and pico de gallo before serving.

This recipe provides 16 servings and can be ready to eat in 4 hours and 15 minutes.