Red Beans.

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Beans of any kind are nutrition dynamos. But red beans made our top 10 list for several reasons: They’re rich in antioxidants and packed with protein, folate, minerals and fiber. Including resistant starch. “That’s the hot new thing in fiber food research.” says Health Contributing Editor Maureen Callahan, MS, RD.

Resistant starch seems to have several important benefits. Like boosting the body’s ability to burn fat, helping you feel full, controlling blood sugars and even reducing cancer risk.

Don’t have time to cook a pot of dried beans? Canned beans are a good option, too. Says Liz Applegate, PhD, director of sports nutrition at the University of California, Davis.UFABET

How much you need: Enjoy three cups of cooked red beans a week. Worried about getting gassy? Build up slowly, David Grotto, RD, suggests. Start with one tablespoon of beans a day and double the amount each week. Rinsing canned beans before using also eases the problem.

Over time, high blood sugar may increase your risk of many chronic illnesses. Such as heart disease. Thus, moderating your rise in blood sugar after meals is considered beneficial for health.

Being rich in protein, fiber and slow-release carbs. Kidney beans are very effective at maintaining healthy levels of blood sugar.

They have a low GI score, which means that your rise in blood sugar after eating them is low and more gradual.