Include beans in your soup or salad
Studies have shown that people who eat beans have a lower risk of heart disease and cancer. They contain a wide range of cancer-fighting plant chemicals, such as isoflavones and phytosterols. A serving of beans can also help you feel full more quickly and this is good for your weight. They are a great source of fiber as well, and unfortunately, Americans don’t get the recommended 25 to 38 grams each day as they should do. Navy beans have about 19 grams of fiber per cup. So, try to add some in your salad or soup. “The beans or lentils provide high-quality protein with no saturated fat,” says Katz.
Did you know that the more beans you eat, the less likely you are to develop stomach issues? “People who eat beans on a consistent basis experience less gas and bloating than people who consume them less often,” says Cynthia Sass, MPH, RD, Health’s contributing nutrition editor and author of Slim Down Now: Shed Pounds and Inches with Real Food, Real Fast.
They also contain soluble fiber which can help lower the bad cholesterol. “The soluble fiber in beans binds to cholesterol in the GI tract, which prevents it from being absorbed in the blood,” Sass says.
