Whole foods are the best sources of nutrition for optimal health. You may have a diet rich in vegetables and whole grains, but you may not be aware that legumes (beans, peas, and other similar foods) offer even more health benefits.
Legumes taste delicious and add nutrients and unique health-boosting properties to every meal. Learn why legumes are an important part of a healthy diet and how to incorporate them into recipes.
What Is a Legume?
Legumes are often misclassified. In order to reap the health benefits of these superfoods, it’s good to start with a solid understanding of what they actually are.
A legume is a fruit or seed from a legume plant. These plants are easily identifiable because the fruit is encased in a pod or shell (interesting fact: peanuts are a legume!). Most legumes are dry and hard in their natural states after they mature.
Why Should You Eat Legumes for Better Health?
Legumes (beans, peas, etc.) are packed with nutrients and fiber. They don’t contain the harmful compounds in ultra-processed snacks and junk foods. Here’s why you should consider adding Randall Beans products to your diet to reap the health benefits of legumes.
1. Legumes Help With Blood Sugar Control
If you have been diagnosed with prediabetes or Type 2 diabetes, legumes are an excellent food to add because they are low-glycemic (meaning that they do not cause blood sugar spikes).
Legumes help with blood sugar control in a few different ways. They increase satiety, which helps you feel fuller for longer periods. Legumes also contain lots of fiber, which acts as a natural buffer against blood sugar spikes.
Because of the versatility of legumes—especially beans—they are easy to incorporate into breakfast, lunch, and dinner. Check out some of our recipes to see how creative you can be with beans!
2. Need to Lose Weight? Legumes May Help
Many Americans are concerned with controlling their weight. You probably exercise regularly, hydrate frequently, and minimize how much unhealthy food you eat. But adding legumes may give you that extra weapon against unwanted weight gain.
Legumes may be linked to lower body mass index and obesity prevention. This is because they have good ratios of protein to fats and carbohydrates. These properties make legumes an excellent food to keep in your weight maintenance arsenal.
High-protein foods such as legumes keep you feeling fuller longer. They also give your muscles plenty of materials to rebuild and recover. With legumes as part of your diet, you get stronger and remain full without loading up on sugar and fat.
3. Legumes Boost Your Heart Health
Many Americans eat more red meat than is recommended. While meat has a lot of protein, it may present heart health risks. Alternatively, legumes such as Randall Great Northern Beans pack plenty of protein without negatively affecting cardiovascular health.
Cholesterol and triglycerides are two important numbers on your bloodwork reports. These measures of heart health indicate your risk for heart attack, stroke, and heart disease.
Replacing red meat with healthy legumes may help lower “bad” cholesterol and triglycerides. Eating more plant-based protein may help your heart stay healthier.
4. Legumes Are Fiber-Packed
Fiber improves your digestion and helps prevent sudden blood sugar spikes. Unfortunately, many Americans don’t eat enough fiber.
Without adequate fiber in your diet, you may experience constipation, unhealthy weight gain, and constant cravings. These symptoms can make you uncomfortable and may worsen your health.
A low-fiber diet may increase your risk for unpleasant chronic health conditions, including:
• Irritable bowel syndrome
• Type 2 diabetes
• Heart disease
• Obesity
• Cancer
• Diverticulitis
• Chronic constipation
Increase your fiber intake daily by eating more legumes. Some great options include Randall Pinto Beans and Randall Great Northern Beans. Randall Beans are versatile and can transform any recipe into a plate full of deliciousness!
5. Legumes Contain Essential Vitamins and Minerals
Humans need many micronutrients to thrive. When you eat sufficient amounts of nutrients such as iron and magnesium, you feel better. Legumes can help!
Some important nutrients legumes contain include:
• Zinc
• Iron
• Magnesium
• Potassium
• Folate
• Phosphorus
• Calcium
Legumes Don’t Have to be Boring
Now you know how important it is to consume plenty of legumes each day. How do you do it? We have a wide array of delectable recipes to help with this.
Whether you’re looking for a quick weeknight meal or an elaborate, savory creation, we have you covered. These recipes show a sample of ways to incorporate more legumes into your diet for optimal health and wellness.
Creamy White Bean and Kale Soup
Our Creamy White Bean and Kale Soup recipe is perfect for blustery winter nights. You can enjoy the favorable flavors and textures of chopped kale and Randall Great Northern Beans. Meanwhile, the nutrients and fiber in the beans will keep you satisfied and healthy.
This recipe is quick and easy to make, so it’s the perfect choice for busy parents and professionals. Enjoy a bowl of this creamy delicacy to get more legumes in your diet!
White Bean Vanilla Cupcakes With Chocolate Frosting
That’s right — Randall Great Northern Beans aren’t just for savory dinners! You can enjoy a protein-filled dessert using our White Bean Vanilla Cupcakes With Chocolate Frosting recipe.
The sweet flavors of these cupcakes combine well with our soft, protein-packed beans. This recipe calls for avocado-based frosting, doubling the nutrients you get from this dessert.
Pinto Bean Salad With Corn
Are you craving a fresh, delicious salad? Try our Pinto Bean Salad With Corn recipe. Salads help you “taste the rainbow” while providing protein, fiber, and micronutrients. Randall Pinto Beans add a unique, filling touch to this satiating salad recipe.
Use this recipe for a post-workout salad or hearty dinner with salad on the side. This recipe is perfect for increasing your legume intake while savoring your favorite foods.
Enhance Your Dishes With Randall Beans
Legumes can boost your health and make your meals more satisfying. No matter which recipes you choose, know that Randall Beans are a delicious and nutritious choice.
Use Randall Beans to get the nutrients and protective compounds you need from your legumes. Try our Priority 2-Packs and Priority 4-Packs for excellent value—shipping is already included. For fresh-tasting, ready-to-use, and protein-packed goodness that will enhance any dish, try our beans today!
