BEANS? Good for you? ?yes??Low in fat? ?yes??Full of fiber? ?yes????but fast and simple to prepare? "Absolutely."

Since I started researching legumes (beans, peas and lentils) more than 10 years ago, I?ve come to realize what an important food source they are. Now I want everyone to know how good they are for you, how easy to prepare and how tasty they can be. Another plus is they are far easier on our environment than animal protein.

In an earlier article I talked about some of the benefit of beans i.e. they likely lower the risk of heart disease and some forms of cancer.

Here?s why beans are so good for you. They are:

Low in fat

Only about 4% of the calories in legumes come from fat calories (except soybeans and chick peas). The new food guides suggest we choose lower fat food more often.

High in vegetable protein

Research is showing that plant protein helps protect the heart by lowering blood cholesterol levels in people with elevated cholesterol levels.

Beans, combined with grains, seeds or nuts are a prime source of protein in many countries and have been for centuries.

High in Fiber

Beans provide lots of fiber which reduces LDL (the bad cholesterol). And that can help to combat heart disease.

Dietary fiber helps to enhance the health of the large intestine.

Loaded with Complex Carbohydrates

Complex carbohydrates are the body?s best source of energy and should supply half our daily energy needs.

Foods rich in carbohydrates are thought to increase metabolism and speed the burning of calories.

Good sources of complex carbohydrates are beans, peas and lentils, whole grain breads and cereal, fruits and vegetables.

Rich in Minerals and Vitamins

Vitamins

Contains the B vitamins except B12. An excellent source of folic acid which is important to pregnant women by helping prevent neural birth defects such as spina bifida. It may also have benefits in preventing heart disease.

Minerals

High in potassium, a good source of phosphorus, magnesium and iron

A source of zinc

Beans can be readily incorporated into our everyday diet by tossing them into pastas, soups, salads and casseroles. For more adventurous some tastes there are lots of easy internationally inspired recipes today.

Give them a try and give you a your family a healthy taste treat.

Trish ross has been researching the field of beans for over 10 years and is the author of EASY BEANS & MORE EASY BEANS, two bestselling bean cookbooks. Visit her website at easybeanscookbook.com