Good Lifestyle

The cans of unpretentious beans are like Clark Kent hide in your kitchen. Hidden in an aluminum without pretension (and, hopefully, a lining without the BPA, is one of the healthiest sources of protein of nature. It's true, we are talking about high protein beans. No cholesterol, Rich in fiber, immensely versatile, incredibly practical, and very affordable, beans are a source of neglected protein.

Although they may not hold a candle with the amount of protein per gram of animal meat, skin beans are still large sources of protein. A half-cup of service can put back 10 grams of protein - but it is only if you choose the right bean type.

We decompose the health benefits of getting your beans protein, then classify the 14 varieties of high protein beans.

What are the health benefits of a plant-based protein such as beans?

"Beans and legumes are the heroes often unknown to the world of the plant," saysKatherine Brooking, MS, Rd, Dietician registered in San Francisco and Co-founder of Nutrition News CompanyAppetite for health. "They areProtein rich and high in minerals and fiber, without saturated grease found in some animal proteins. A diet with beans and legumes can also help improve your blood cholesterol, a leading cause of heart disease and improve digestion, research has proved. "(That the intestine health factor is probably related to the fact that the beans areprebiotic, too much!)

And this dream team of fiber and protein help you longer, which makes iteasier to lose weight Wherekeep weight loss.

"Including a half-cup at full cup of daily legumes is all you need to achieve these benefits," saysSamanthavite, Rd, a dietician registered withDieticians of Palm Valley At Ponte Vedra Beach, Florida.

Why are beans such a good source of protein?

The beans contain between 21 and 25% protein by weight, which is much higher than the othersSources of vegetable proteins.

"Most beans have about 6 to 9 grams per half-cup portion, which equates two egg whites, an egg or a little more than an ounce of chicken, beef or fish," said Lauren Harris-Pincus, MS, RDN, founder ofNutrition featuring you featured and author ofThe packed breakfast club on the protein. And some legumes provide even more protein than that. (More than that later.)

"While packets of meat in more protein than beans, it also tends to have more fat fibers and more saturated zero. Half a cup of cooked beans or lentils in about 7 to 9 grams of fiber by cup, "Rania batayneh, mph, owner ofEssential nutrition for you and author ofThe only diet: the simple formula 1: 1: 1 for fast and lasting weight loss. "The size of the portions, beans and lentils are one of the main herbal proteins, just behind the tofu and tempeh in terms of protein content but forwards, seeds, quinoa and vegetables . "

More, unlikelean meat"Beans are super economic, so it can be an inexpensive way to get nutrient-protein and high protein options in your diet," AFLUDED adds.

These are 14 high protein beans, ranked among the highest to the lowest protein content.

Store on these affordable and incredibly healthy beans below. We ranked them from the highest at the lowest of the protein and asked the RDS to appeal their favorite means to make delicious use.

1. Grands Northern Beans

Protein, by 1/2 cup: 9.7 grams

Small size and big inMetabolism stimulation proteinThese white beans are uber-versatile. And if you are subject to cramps, listen: half a cup has more potassium than average banana.

"I love them in bean salads, white chili and even smoothies. You can also tap them to use as thickener for soups", suggests Harris-Pincus.

2. LENSIONS

Protein in lentils, by 1/2 cup: 9 grams

In particular, filling with nearly 8 grams of half-cup fiber, "studies have found that lentil consumption can regulate blood sugar levels and improve the health of incidents. The lenses are large in soups Or salads, but you can also add bulk and fiber to classic hinge dishes like meatballs and meat, "says Batalyneh.
Or follow the head of Harris-Pincus and exchange them against the beef in tacos and jooled joots.

3. Split peas

Protein in split peas, by 1/2 cup: 8.2 grams

Fun: peas and green peas come from the same plant, the difference comes with treatment. Green peas are peeled, dried and refined and that the skin withdrawal step promotes a natural slot in peas. As they are more compact than their green brothers and sisters, they offer even more protein per ounce. SimmerBroken peas soup or stir in dishes based on Indian beans like DAL.

4. Black beans

Protein in black beans, by 1/2 cup: 7.6 grams

Next time someone asks you black beans or pinto? "You will know how to answer if you are looking to get as many protein as possible: black." Like other beans, black beans contain resistant starch, a type of starch that is not broken down like others carbohydrates and therefore does not rise as much blood glucose, "says Batalyneh.

Add black beans to quesadillas or tacos for a fiber and an increase in protein,Fill the omelettes with black beans and cheese, or mix them in bean-based dip.

5. Black eyes peas

Protein in black peas, by 1/2 cup: 7.5 grams

Usually associated with southern cuisine or New Year's day (eat them for good luck to start the year!) "," Black-eyed peas are an excellent source of iron, vitamin B9 and folate " , explains the president.

Simulate them with a little bacon, broth and aromatic vegetables like onion and pepper bell for high-level high-protein baked beans.

6. Navy beans

Protein in navy beans, by 1/2 cup: 7.5 grams

The slightly smaller cousin of the big northern beans, these creamy legumes are light, versatile and packed with manganese, copper and thiamine, raised. Incorporate them into bean and ham soup or discard some handles in tomato sauce for a satisfactory spaghetti trim.

7. Pinto beans

Protein, by 1/2 cup: 7.2 grams

"Pinto beans are one of the world's most popular beans," says the president said. Great news, because "they are particularly rich in Kaempferol, a flavonoid associated with the advantages of impressive health".

A staple in many creations of Mexican cuisine, these red orange beans have a hazel and earthy flavor and are often found as the basis of refrigerant beans recipes. Try them in all or puree, we dig them like the "sauce" for a pizza with Mexican Tortilla surmounted by roasted vegetables and cheeses.

8. CANNEBERRY (AKA ROMAN) Beans

Protein in cranberry beans, by 1/2 cup: 7.2 grams

You have not tried these speckled beans yet, chestnuts? Now start for a large dose of protein, calcium and potassium. When a Fagioli soup calls to beans, try it for a rich flavored solution.

9. Red beans

Protein in the beans of the kidneys, by 1/2 cup: 7.2 grams

Named from the organ, these beans are potassium rockstars and a half-cup provides 21% of your iron needs.

"I like to have a triple dose of beans in thisTimber Chile recipe This requires red beans, chickpeas and black beans in a bowl. If you are a vegetarian, try it without Turkey, "recommends to Brooking.

10. Garbanzo beans (AKA chickpeas)

Protein in chickpeas, for 1/2 cup: 6.3 grams

One of the easiest legumes to consume because of their multitasking capabilities (try itCreamy hummus In Falafel with salads at the roast and sprinkled summit), these magnesium stars and potassium are ideal for cardiac health, according to shit.
"They are particularly useful for improving insulin sensitivity, blood cholesterol and intestine health," says Batalyneh.

11. Cannellini beans

Protein in cannellini beans, by 1/2 cup: 6.2 grams

With a pleasant earthy flavor and a quarter of your daily fiber per serving (6 grams), the texture of these beans allows them to flex and integrate with recipes as a wide variant thanmashed potatoes, stews, pasta and more.

"You can also make them the star star," says Batalyneh. "Combine them with faded spinach and sausages for a fast week dinner," or try them in thisSpinach Who pairs perfectly with burning scallops.

12. Limpa Beans

Protein in lima beans, by 1/2 cup: 6 grams

Also called "butter beans", Limas are an excellent source of the mineral trace, which helps the body detoxify the sulphites found in prepared foods, "says the president.

Jumps with olive oil, onion, garlic and some of your favorite fresh herbs for one of the favorite accompaniment dishes of Brooking dinner.

13. Soybeans (AKA Edamame)

Protein in Edamame, by 1/2 cup: 5.6 grams

Edamame, or immature soy, are not just good sources of protein, but they are also high in calcium, vitamin C, vitamin K, iron and folate, explains Harris-Pincus.

"They are delicious to themselves like a snack, either in the clove - do not eat the outside! -Ost the hilly version that comes frozen and easy to microwave. Edamame is often found in themed grain bowls Asian,poke bowls, or in hot dishes, "she says.

14. Green peas

Protein in peas, for 1/2 cup: 4.3 grams

In addition to four grams of protein, a portion of half-cup green peas also contains packets in 4 grams of 24% DV-for only 67 calories. As more people explore a plant-based diet now there is now protein powders made from these pulses .

"The pea protein is a popular choice for alternative treatments and yogurts because it does not contain any of the most common eight allergens," says Batalyneh.

Add a half-cup frozen peas to pesto pasta, mix them or jump them with carrots and a little butter like a side for a roast chicken dinner.