Article By: Johnny Fontana
Never before has so much emphasis been placed on our country’s weight and overall health. At the same time, we are now more overweight and less healthy than ever before. Over 30% of the population is considered obese, a number that has doubled in the last 30 years. A decent amount of our country’s youth is expected to die before their parents, due to health issues developed from being overweight. It is obvious that we are facing a major crisis and to think that it’s all because of food is tragic.
I truly believe that one of the biggest issues with our diet is the lack of fiber content. Our ancestors were getting upwards of 100 grams of fiber in their diet each day, while we on average get just over 10.
Lack of fiber can be directly correlated with many health-related diseases and issues that can develop over time. Fiber does so many wonderful things for the body, but we are set up for trouble when we only get a third of what is recommended (30g) each day.
Why So Good?
Fiber
Beans are one of the most densely packed, fibrous foods on the planet. One cup will give you between 11 to 17g of fiber. The fiber in turn works as a major health booster and illness fighter. High-fiber diets put you at less risk for a heart attack or colon cancer. The fiber also helps to regulate blood-sugar levels and ensures you are more insulin-sensitive (a good thing).
Protein
But beans don’t just boast a high amount of fiber. They also offer a hefty serving of protein as well. A cup of beans will usually get you around 15g of protein. Between the fiber and the protein in each serving, your blood and nutrient flow will be working in optimal conditions.
Micronutrients
Along with the quality macronutrient benefits from the fiber and protein, the micro nutrients in beans are also stellar. Beans have about half the folate, tryptophan and manganese that is recommended of each daily. You also will find nearly 200% the daily value (DV) of a compound called molybdenum. Although there aren’t necessarily any major health benefits to molybdenum, having a deficiency can lead to health issues, and few food are as rich in molybdenum as beans. You will also find about 20% the DV of iron in a cup of beans, which is crucial, especially for females.
Pack A Punch
For just over 200 calories, beans are surely worth more than their weight. 15 grams of fiber, 15 grams of protein, no sugar and only 1 gram of fat sounds pretty good to me.
How To Eat?
You can either cook beans on your own or buy some canned beans. Cooking them is a bit of a pain and if you are anything like me (ADD) you will forget that you are cooking them and screw them up. I like to buy canned beans but usually strain them to get rid of the high amounts of sodium that is typical in canned beans. As a general rule of thumb, the blacker the bean, the sweeter the juice (darker the better).
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I encourage any questions or comments, please:
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E-mail me personally at jfontana(at)shadowfit.com
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