Superfood Beans (Superfood Legumes) We Use

Superfood Beans – Small Giants Packing Dense Nourishment

Forget boring white bread or plain pasta – superfood beans like lentils, chickpeas and black varieties gift impressive protein, fiber, vitamins and minerals to keep you powerfully fueled minus unhealthy spikes. Compact packages, massive nutrition!

What Makes Superfood Beans Special?

• Steady Fuel Supply – Complex carbs and plant proteins provide sustained energy lacking in refined foods.
• Gut Health Heroes – Plentiful prebiotics feeds microbiome diversity boosting digestion and immunity.
• Vital Vitamins – Dense essential B vitamins, antioxidants uncommon in common produce aid cellular functioning.
• Powerful Protection – Unique anthocyanins, phenols and nitrates prevent inflammation protecting organs.

Tips For Enjoying More

It’s delicious and simple packing more health-protecting beans into meals:

• Purée beans into fiber-full hummus and dips
• Mix varieties like lentils and chickpeas into salads
• Enjoy edamame sautéed in mineral-rich soy sauce
• Blend into veggie bean burger patties

Go beyond blah white starches to embrace powerhouse beans taking energy, digestion and cellular vitality to the next level – better health starts from tiny seeds! Check out other types of superfoods.

Black Beans

Velvety, hardy black beans offer notable folate, magnesium, iron and phosphorus to nourish bodily processes from energy production to bone health along with ample fiber and protein benefiting stable digestion unlike simple carby choices.

• GI: Low 30
• Calories: 227 per cooked cup
• Nutrients: Fiber, Folate, Magnesium, Iron, Phosphorus, Protein
• Benefits:
  • Aids healthy digestion with soluble fiberfeeding good gut flora
  • Iron carries oxygen essential for red blood cell functioning
  • Magnesium relaxes muscles and supports metabolism
• Disease Prevention:
  • Folate intake lowers risks of certain cancers and birth defects
  • Helps moderate blood sugar stabilizing energy
• Popular Uses:
  • Blend into veggie burger mixes
  • Top nachos supplying protein heft
  • Mix into hearty vegetarian chili

Chickpeas

Tender protein-packed garbanzo beans (chickpeas) supply important minerals like magnesium relaxing muscles for balanced functioning plus manganese, B vitamins and high fiber levels feeding good gut flora unlike low nutrient processed carbs.

• GI: Low 45
• Calories: 269 per cooked cup
• Nutrients: Fiber, Protein, Iron, Magnesium, Manganese
• Benefits:
  • Supports digestion via ample prebiotic fiber content
  • Provides steady plant-based protein for energy
  • Aids nutrient absorption capabilities
• Disease Prevention:
  • Linked to lower risks for heart disease, diabetes, cancer
  • Offers methionine assisting liver toxin processing
• Popular Uses:
  • Blend into classic hummus dip
  • Toss chickpeas into vibrant salads
  • Incorporate into veg curries and chilis

Adzuki Beans

Petite crimson adzuki beans deliver ample protein, energizing complex carbs and potassium helping normalize blood pressure unlike empty refined sugar carb sources along with genistein phytochemicals shown lowering inflammation underlying chronic illness.

• GI: Low 25
• Calories: 294 per cooked cup
• Nutrients: Protein, Potassium, Iron, Zinc, Folate
• Benefits:
  • Rich antioxidants combat bodily inflammation
  • Steady nourishment from combo protein/carbs
  • Supports heart health normalizing blood pressure
• Disease Prevention:
  • Indicates abilities lowering diabetes, heart disease risk factors
  • Potential cancer prevention properties
• Popular Uses:
  • Blend into sweet dessert hummus
  • Craft colorful salads, simmer into stews

Lentils

Hearty lentil varieties from earthy brown to lemony green offer a wealth of antioxidants and phytochemicals including selenium boosting immunity function along with ample plant protein, fiber, folate and magnesium keeping the body humming.

• GI: Low to Medium 26-52
• Calories: 230 per cooked cup
• Nutrients: Fiber, Folate, Magnesium, Zinc, Iron
• Benefits:
  • High soluble fiber feeds good gut bacteria
  • Strong protein/nutrient support cognitive function
  • Contain compounds inhibiting lipid oxidation

Soybeans

Complete protein-packed soybeans supply all essential amino acids for robust muscular repair and development plus exceptional levels of antioxidants like isoflavones protecting blood vessels and heart tissue along with minerals (iron, calcium, magnesium, phosphorus) nourishing bodily structures.

• GI: Low 18
• Calories: 298 per cooked cup
• Nutrients: Protein, Fiber, Iron, Calcium
• Benefits:
  • Builds and maintains lean muscle mass
  • Contains antioxidants combating free radicals
  • Supplies steady nourishment without energy crashes
• Disease Prevention:
  • Linked to lower rates of heart disease and diabetes
  • Indicates protection against development of certain hormone-influenced cancers
• Popular Uses:
  • Whip into high protein shakes/smoothies
  • Mix into veggie burgers or meatballs
  • Use as base for plant-based dairy like tofu cheeses

Kidney Beans

Thrifty red kidney beans packed with antioxidants like anthocyanins able to calm inflammation in lab trials along with dense amounts of plant protein for energy production without fat plus adequate iron transporting oxygen efficiently through the body.

• GI: Medium 52
• Calories: 127 per cooked cup
• Nutrients: Protein, Iron, Fiber, Magnesium, Anthocyanins
• Benefits:
  • Dense antioxidants quell inflammation underlying chronic diseases
  • Ample plant-based protein repairs and builds bodily tissues
  • Iron carries oxygen essential for energizing red blood cells
• Disease Prevention:
  • Linked to lower markers for certain cancers and heart conditions
  • Anthocyanins exhibit reduction of swelling related health issues
• Popular Uses:
  • Protein boost blended into dips like bean hummus
  • Mix into chili, soups, stews for heft
  • Works well formed into veggie burger patties

Pinto Beans

Mottled beige pinto beans present exceptional magnesium relaxing muscles and blood vessels unlike inflammatory refined carbs along with plant-based protein power, gut feeding prebiotic fiber and iron fueling bodily processes in an affordable package.

• GI: Low 42
• Calories: 245 per cooked cup
• Nutrients: Protein, Iron, Magnesium, Fiber, Folate
• Benefits:
  • Magnesium benefits heart, muscle and nerve transmission
  • Protein delivers steady nourishment without energy crashes
  • Fiber feeds good gut bugs promoting digestion
• Disease Prevention:
  • Associated with lower risk factors for heart disease, diabetes
  • Indicates promising abilities lowering cancer incidence
• Popular Uses:
  • Top hearty nachos supplying protein heft
  • Excellent protein stuffed into burritos
  • Mix into stuffed peppers, vegetarian chilis

Mung Beans

Tiny green antioxidant and polyphenol rich mung beans counteract bodily inflammation while supplying ample plant-based protein for tissue repair along with prebiotic fibers feeding microbiome allies that aid digestion unlike processed carby snacks void of such protective factors shielding long term wellness.

• GI: Low 38
• Calories: 212 per cooked cup
• Nutrients: Protein, Iron, Fiber, Vitamin C
• Benefits:
  • Dense antioxidants combat inflammation causing cellular damage
  • High protein repairs and replaces worn muscles and tissues
  • Ample prebiotic fiber nourishes and balances gut microbes
• Disease Prevention:
  • Polyphenols exhibit abilities lowering diabetic issues and neuropathy
  • Linked to lower incidence of certain obesity connected cancers
• Popular Uses:
  • Whip into salad dressing bases adding creaminess
  • Fold into savory galettes, fritters
  • Mix into hearty pilafs paired with herbs

Lima Beans

Sturdy lima beans gift dense doses of molybdenum assisting bodily detoxification pathways along with plant protein power for steady nourishment without energy lows plus manganese and fiber benefiting metabolic processes and digestion while the potent polyphenol compounds preserve cellular health.

• GI: Low 32
• Calories: 216 per cooked cup
• Nutrients: Protein, Fiber, Iron, Manganese
• Benefits:
  • Assists liver and kidney detoxification processes
  • Fiber feeds good gut bugs promoting digestion
  • Plant protein repairs muscle without fat or carbs
• Disease Prevention:
  • Lima bean consumption linked to lower instances of cancers
  • Molybdenum helps wounds heal faster decreasing infection
• Popular Uses:
  • Protein boost addition stirred into hearty stews
  • Unexpected nutty base for veggie burger patties
  • Makes surprising creamy hummus

Great Northern Beans

Large white great northern beans supply steady nourishment including manganese energizing bodily cells plus magnesium and potassium working in tandem benefiting heart rate and rhythm while dense phenols offer cellular protection unlike empty carb accompaniments devoid of such stabilizing minerals and health boosting antioxidants.

• GI: Medium 47
• Calories: 190 per cooked cup
• Nutrients: Magnesium, Potassium, Manganese
• Benefits:
  • Manganese regulates and activates key enzymatic reactions
  • Magnesium and potassium help normalize blood pressure
  • Potent phenols combat oxidation preventing cell damage
• Disease Prevention:
  • Linked to lower hypertension decreasing heart attack or stroke
  • May prevent certain neuron related impairment
• Popular Uses:
  • Smooth base for pot pie fillings
  • Protein punch blended into dips
  • Surprise binder forming veggie/legume patties

Cannellini Beans

Dense, smooth cannellini beans supply notable anti-inflammatory antioxidants like anthocyanins able to quell bodily inflammation underlying chronic illness development along with sufficient iron stores essential for energy plus lean plant protein and mood balancing magnesium assisting proper organ function.

• GI: Low
• Calories: 140 per cooked cup
• Nutrients: Iron, Magnesium, Protein, Fiber, Anthocyanins
• Benefits:
  • Anthocyanins combat inflammation causing disease
  • Iron allows red blood cells to properly oxygenate muscles
  • Magnesium benefits brain chemistry, heart rhythms
• Disease Prevention:
  • Linked to lower occurrences and risk markers for diabetes
  • May provide cognitive support against dementia per antioxidants
• Popular Uses:
  • Puree into herbed bean dips and spreads
  • Whip into soups adding silky richness
  • Bind veggie/bean fritters and vegetarian balls

Fava Beans

Vibrant young fava beans gift glutathione undoing cellular damage related to toxin exposure along with sufficient B vitamins enabling proper nervous system signaling further supported by folate generating essential neurotransmitters unlike common beans devoid of such complex neural function boosting attributes.

• GI: Low
• Calories: 187 per cooked cup
• Nutrients: Folate, Thiamine, Glutathione, Protein, Fiber
• Benefits:
  • Boosts neurotransmitters for optimal nervous signaling
  • Antioxidant glutathione neutralizes toxic heavy metals
  • Aids liver cell renewing processes
• Disease Prevention:
  • Neural support shows aptitude preventing certain cognitive diseases
  • Detoxifying potential lowers some cancer risk aspects
• Popular Uses:
  • Stunning sides for brunch or apps
  • Unexpected additions elevating salad
  • Boost umami savor as burger binder

Edamame

Delicate edamame gift high quality complete protein with all essential amino acids required for robust bodily repair and function absent in most plants along with substantial amounts of fiber, antioxidants and vitamins such as folate generation red blood cells critical for delivering fresh oxygen stores to energize muscles.

• GI: Low
• Calories: 120 per cooked half cup
• Nutrients: Complete Protein, Fiber, Folate, Vitamin K, Manganese
• Benefits:
  • Contain complete proteins building/repairing bodily tissues
  • Rich antioxidant profile protects healthy cells
  • Ample folate assists red blood cell generation
• Disease Prevention:
  • Associated with lowered markers tied to cardiovascular disease
  • Indicates promising anti-proliferation action against certain cancer lines
• Popular Uses:
  • Enjoy popular appetizer steamed/salted in pod
  • Add protein punch tossed atop grain bowls
  • Blend into hummus or pesto for heft

Split Peas

Tender split peas gift significant plant-based protein stores assisting energy requirements in the absence of fat unlike empty carb sides along with substantial potassium levels shown effective lowering hypertension decreasing strain on the heart which must work less vigorously to pump blood efficiently through the body.

• GI: Low
• Calories: 231 per cooked cup
• Nutrients: Protein, Potassium, Fiber, Iron
• Benefits:
  • Potassium helps normalize healthy blood pressure
  • Moderate protein nourishes without unhealthy fat
  • Ample iron transports oxygen key for energy
• Disease Prevention:
  • Associations shown with lower stroke risk and heart attack incidents
  • Iron supplies vital to prevent risk of anemia
• Popular Uses:
  • Blend into velvety soup bases
  • Mix into veggie burger and fritter binds
  • Works well stuffed into savory galettes

Resources and Further Reading

• Navy Beans Lower Colon Cancer Risk – Study shows whole navy beans more effective than isolated bean fractions at suppressing colon cancer development markers
• Black Soybeans Guard Cellular DNA – Research indicates potent antioxidants in black soybeans exhibit abilities protecting against DNA damage that can cause improper cell mutation
• Kidney Beans Improve Bowel Regularity – Clinical trial demonstrates enhanced laxation effects and motivation of colonic movement from eating canned red kidney bean samples
• Chickpeas Lower Heart Disease Factors – Data analysis associates higher chickpea consumption with improved biomarkers related to cardiovascular disease like total cholesterol and LDL levels