Beans have been called a miracle food, and with good reason. Along with the numerous other health benefits they provide, beans are on the frontlines when it comes to fighting fatigue. Beans are a concentrated source of stable, slow-burning energy due to their unique nutritional composition: All types are low in fat, high in fiber, and provide a good balance of carbohydrates and protein. Take your pick of beans; they have a low glycemic rating (to help you avoid blood sugar spikes) and are loaded with a rich array of minerals including potassium, magnesium, phosphorus, copper, and iron, all essential to producing energy. Additionally, super-performing beans -- especially soybeans -- are a good source of tryptophan.
Why they work: The protein and high fiber content in beans work together to help balance blood sugar and prevent spikes and dips in energy. The fiber also promotes digestive health, encourages bowel regularity, and helps prevent constipation and weight gain. Thanks to the protein in beans, you get a gradual source of lasting energy.
Beans make a terrific replacement for red meat, another rich source of protein and iron, but beans are lower in calories and are nearly fat-free. In addition, beans place a lesser burden on the digestive system than red meat, requiring less energy to be assimilated into the body. In other words, you're a lot more likely to feel tired and heavy after eating a steak than you are after eating a serving of beans.
The manganese and copper in beans protect the mitochondria in our cells that are responsible for energy production, while magnesium relaxes nerves and muscles and keeps blood circulating smoothly, keeping physical and mental fatigue at bay. Vitamin B1 (thiamin) contributes to energy production, and, along with potassium, supports proper muscle and nerve function. And last -- but not least -- there's iron. Iron not only helps produce energy, it also boosts oxygen distribution throughout body, easing mental fatigue. Iron provides immune system support as well -- and a healthy immune system makes you less susceptible to fatigue in all its forms.
When to eat them: Beans can work at any meal. Try some simple combinations for different times of day.
Extra credit: Sneak some spinach into your bean dip for added nutrition. Bonus points if you serve it with crudités.
Why they work: The protein and high fiber content in beans work together to help balance blood sugar and prevent spikes and dips in energy. The fiber also promotes digestive health, encourages bowel regularity, and helps prevent constipation and weight gain. Thanks to the protein in beans, you get a gradual source of lasting energy.
Beans make a terrific replacement for red meat, another rich source of protein and iron, but beans are lower in calories and are nearly fat-free. In addition, beans place a lesser burden on the digestive system than red meat, requiring less energy to be assimilated into the body. In other words, you're a lot more likely to feel tired and heavy after eating a steak than you are after eating a serving of beans.
The manganese and copper in beans protect the mitochondria in our cells that are responsible for energy production, while magnesium relaxes nerves and muscles and keeps blood circulating smoothly, keeping physical and mental fatigue at bay. Vitamin B1 (thiamin) contributes to energy production, and, along with potassium, supports proper muscle and nerve function. And last -- but not least -- there's iron. Iron not only helps produce energy, it also boosts oxygen distribution throughout body, easing mental fatigue. Iron provides immune system support as well -- and a healthy immune system makes you less susceptible to fatigue in all its forms.
When to eat them: Beans can work at any meal. Try some simple combinations for different times of day.
- Beans for breakfast: For a healthy version of huevos rancheros, skip the tortilla and cheese, and top one cup of black beans with two poached eggs, half an avocado, and a side of salsa.
- Beans for lunch: Make it easy with simple swaps. Substitute a black bean patty for your beefy burger, or try a cup of vegetarian chili in place of the soup du jour.
- Beans for dinner: Try three-bean salad. Mix a half cup each of red kidney beans, cannellini beans, garbanzo beans (chickpeas), diced red onion, and diced green bell pepper. Toss with a tablespoon of olive oil, two tablespoons of red wine vinegar, and a handful of chopped fresh parsley. Tip: It gets tastier if you let it marinate a few hours before serving.
Extra credit: Sneak some spinach into your bean dip for added nutrition. Bonus points if you serve it with crudités.
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