Eat more beans

For your heart's sake...

Information supplied to GrownUps by Wattie's

According to new dietary guidelines in the USA, we all need to eat more beans - up to 3 cups each week! The US FSA (Food and Drug Administration) has also approved a health claim for use on appropriate foods stating: "A diet including beans may help reduce the risk of heart disease and certain cancers."

Why are beans so good for us?

Beans are full of nutrients that have beneficial effects on our health, including iron, the vitamin folate, and plenty of protein and complex carbohydrates. Being high in fibre and low fat also makes them especially good for heart health.

Boosting your bean intake

Like any good source of fibre, beans should be added gradually to the diet. Increase your intake slowly over a four to eight week period, even if it's just a couple of mouthfuls a day. Aim for half a cup of beans per day (3 cups per week). It is also a good idea to drink plenty of liquids when adding more fibre to your diet because fluids help to reduce the natural side effects of fibre-rich foods. The key is to continue eating beans once the body's system is adjusted.

Quick tips:

• Add beans to dips to make a tasty stater with raw vegetables
• Use beans as topping on potatoes or corn chips
• Add beans to soups, casseroles and salads

• Beef and beans
• Quick bean salad
• Autumn vegetables and bean korma curry
• Beef and bean casserole
• Chilli bean falafels
• Deviled bean pitas
• Chicken & chilli bean pita pockets
• Mexican bean dip
• Tomato and bean salad

print