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" Beans are a nutritionist&amp;#039;s dream food. Here&amp;#039;s why:  They&amp;#039;re full of fiber. You get about 8 grams of fiber per half cup, nearly a third of your daily fiber need. Fiber helps you lose weight, stay regular and stave off chronic disease.  They&amp;#039;re rich in nutrients. Just a half cup of most beans covers 30 to 45 percent of your daily requirement of folic acid (a B vitamin that helps out your heart and helps prevent cancer and birth defects). They&amp;#039;re also rich in iron, which helps prevent anemia, and magnesium, which is important for your heart and bones.  They&amp;#039;re high in protein. Soybeans are &amp;quot;complete&amp;quot; proteins. Many beans have all the amino acids required to make protein, except for one called methionine. So eat bread or rice on the same day, since these starches have the missing amino acid.  The catch: Most canned beans are too high in sodium. Make sure you buy brands that are low-sodium, or no-salt-added, like Eden Foods and Westbrae, with zero to 140 mg of sodium per half cup. Goya has also released a line of low-sodium beans under 140 mg per half cup. Look for the brand&amp;#039;s low-sodium black, pink pinto, red kidney beans, and chickpeas. And check out the health food section of the supermarket -- you might find a few of the low-sodium alternative brands there. Otherwise, put regular canned beans in a colander and run water over them for a minute or two to remove some sodium.  The Supermarket Diet and The Supermarket Diet Cookbook have lots of great bean-based recipes. "^^<http://www.w3.org/2001/XMLSchema#string>
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