Feb 20-26: Beans

Beans are extremely versatile and can be found in many different preparations. Because of their relatively neutral flavor, they can be added to just about any other food. Legumes boast many health benefits due to being high in fiber, low in saturated fat, cholesterol-free, low GI, and containing many vitamins and minerals such as B vitamins, potassium, copper, iron, magnesium, manganese, zinc, folate, and phosphorus (3).

Beans, specifically, are also higher in protein than many other plant foods, and when combined with a grain, all legumes are complete proteins (provide all 9 essential amino acids) (1, 3). Beans are therefore an excellent protein source for vegetarians and vegans, as well as those looking to diversify their protein sources. Additionally, beans are relatively inexpensive and most common modes of packaging (frozen, canned, dry) allow them to stay fresh longer, so they are great for people on a budget or those who can't get to the grocery store every week. Also, an important tip: make sure to drain and rinse canned beans thoroughly before using. It can reduce the listed sodium content by nearly half (6).

Role in physical activity: Beans are great for athletes, and anyone physically active, since their high fiber, protein, and carbohydrate content helps to build, fuel, and nourish muscles. It also helps keep you feeling full for longer, allowing you to focus on performing your best! (4)