Are beans protein or carbs? More than just a meat substitute, beans are protein-rich superfoods that are also energy-giving carbs. So, what makes beans so good for us? Are you concerned that consuming black beans, pinto beans, and other legumes as your main source of protein won’t satisfy your hunger? The truth is, beans are a highly satiating food filled with health benefits. Next time you need a protein fix and are not in the mood for meat, make beans a main in your next meal.

 

 

Protein in beans versus meat

Beans may not be a complete protein but they have more “staying power” and provides more stomach-filling satisfaction than meat. If you are trying to lose weight, beans are a superb stomach-filler thanks to its protein content, without the saturated fat.

Soybeans have the highest amount of protein which amount to approximately 28.62 grams in a single cup serving. The average amount of protein in eight variety beans – black, white, adzuki, navy, lima, garbanzo (chickpeas) and pinto beans protein – is around 15 grams. White beans have the most protein, with around 17.42 grams in 1 cup. The protein in lima beans have only about 10.32 grams. Other beans range from 15 to 17 grams of protein in 1 cup. Cooked kidney beans have 8.7 grams protein for every 100 grams serving. Cooked mungo beans is 7.5 grams protein in a 100 gram serving. Cooked French beans (green beans, haricots verts) have 7.1 grams protein in 100 grams cup.

 

Fiber in beans versus meat

Did you know that the fiber in beans helps to create that feeling of fullness and satisfaction in our appetites? Whereas meat contains no fiber at all, a cup of cooked beans gives about 12 grams of fiber – nearly half of the recommended daily dose of 21-25 grams per day for adult women and 30 to 38 grams for adult men. It’s the combination of fiber and protein in beans that make it so satisfying to the appetite.

Fiber aids in preventing the risk of developing diabetes and cardiovascular disease because fiber helps balance blood sugar and lowers cholesterol. Beans are also good sources of magnesium, potassium, zinc, folate, iron, folate and vitamin B-6. If you have a fiber-rich diet, you’re nourishing a healthy microbiome in your gut. Over saturated fat-filled meat often leads to heart disease.

If you want to shed off some fat, eat beans because it regulates bowel movements and prevents diseases of the bowel. Bonus tip: A bean-rich diet promotes a longer lifespan. Take a look at the longest-living communities in the world, who so happen to consume a lot of beans; from Okinawa, Japan to Campodimele, Italy. These people consume bean-based recipes such as tofu, soups, stews, salads etc.

 

While swapping out meat for beans isn’t necessary, know that beans are an excellent source of protein and fiber, bringing a host of health benefits and disease-preventing nutrients each time you consume it. Thanks to the wide variety of beans out there and their versatility in the kitchen, you’ll find plenty of healthy inspiration with this humble ingredient.

 

Sources: 

http://www.huffingtonpost.com/

https://www.healthaliciousness.com/

https://www.pritikin.com/

http://www.webmd.com/

http://www.huffingtonpost.com/

 

Products You Might Be Interested In

 

Cruncha ma me® Lightly Salted

Cruncha ma me® is a 100% all-natural edamame snack that is scrumptious and packed with nutrients.

Edamame is one of nature’s perfect foods, containing an optimal balance of complete plant-based protein, carbohydrates, fiber, mono-unsaturated fats, and powerful anti-oxidants.

Cruncha ma me® Naked

Cruncha ma me® is a 100% all-natural edamame snack that is scrumptious and packed with nutrients.

Edamame is one of nature’s perfect foods, containing an optimal balance of complete plant-based protein, carbohydrates, fiber, mono-unsaturated fats, and powerful anti-oxidants.

Cruncha ma me® Onion and Chives

Cruncha ma me® is a 100% all-natural edamame snack that is scrumptious and packed with nutrients.

Edamame is one of nature’s perfect foods, containing an optimal balance of complete plant-based protein, carbohydrates, fiber, mono-unsaturated fats, and powerful anti-oxidants.

 

Cruncha ma me® Sea Salt and Pepper

Cruncha ma me® is a 100% all-natural edamame snack that is scrumptious and packed with nutrients.

Edamame is one of nature’s perfect foods, containing an optimal balance of complete plant-based protein, carbohydrates, fiber, mono-unsaturated fats, and powerful anti-oxidants.

Woodstock Farms All Natural Wasabi Peas 

Woodstock Farms All Natural Wasabi Peas are 100% vegan, contain no artificial preservatives. It's good snack you can take with you, especially if you're on-the-go!