One of the best sources of fiber is edible beans and they are important parts of our diet. Fiber is good for our digestion system and it could protect us in ways that many of us don’t fully understand. High-roughage foods clean up our digestive system and reduce our chance of contracting potentially fatal illnesses, such as diabetes, heart diseases and cancer. It is absolutely astounding to consider that a cup of cooked bean can provide us up to 17 grams of dietary fiber.
In less than two months, replacing part of our daily calories intake with one serving of cooked beans can lower our cholesterol levels by about ten percent. Beans are known as superior low glycemic food and it will raise our blood sugar very slowly. This is also a huge advantage for people who seek athletic endurance. Beans are also packed with much-needed antioxidants and they are important source of protein. Each cup may provide us with up to 15 grams of protein.
Here are beans and grains we should eat to boost our energy:
1. Lentils:
Lentils are dish-shaped legumes with varying colors, such as brick red, brownish green or green. The plant is native to Asia and looks like a bush. There are about 50 varieties of lentils and they don’t produce excess gas, which is a boon for people who are prone to digestive issues.
2. Chickpeas:
Chickpeas are also in the same category with legumes. Consuming enough legumes can reduce risks of coronary heart diseases due to its higher fiber content. Chickpeas have eough roughage to lower cholesterol and sugar level in our blood. This is something that can benefit people with heart diseases and diabetes. Chickpeas have enough magnesium and calcium, as well as potassium and folate. Selenium is another knockout element inside chickpeas and it is known as a powerful antioxidant.
3. Green peas:
There are about one thousand varieties of peas and mostly are smooth peas that we see in supermarket freezers. Compared to other legumes, peas have relatively high sugar content, but it is balanced by 11 grams of fiber in each cup. Compared to fresh or frozen peas, dried peas don’t really hold their shape. Also their taste can be somewhat earthier. Green peas are usable in purees and soups, as well as dishes that can benefit from some amount of thickening.
4. Quinoa:
Quinoa is a highly nutritious seed that tastes exactly like grain. It is both delicious and nutritious, with large amount of protein content. In fact, the nutritional value of quinoa cereal is somewhat comparable with dried whole milk. Quinoa can be cooked and eaten like rice. It can be used in any recipe that includes grain. Quinoa also has trace amount of zinc, iron, manganese, copper, potassium, magnesium, phosphorus and calcium.
5. Whole grain oats:
Oats are loaded with plenty of health benefits, but we should be aware of products that have artificial flavours and preservatives. Whole grain oats provide us with enough fiber, both soluble and insoluble. Its glycemix index is extremely low and it means that oat has very low effect on our overall blood sugar. We can combine a bowl of oat with one egg and some walnut to provide us with enough fat and protein to keep us satisfied and energetic until lunch.
