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"If you already include beans in your meals, then you know that they contribute lots of flavor and texture to dishes. And if you're not a bean eater now, we hope that after reading this you might change your mind! Because, the awesome taste and textures of beans is just the tip of the iceberg -- they're LOADED with nutrients.  \\n  \\nBeans are mega-sources of fiber and they also contain quite a bit of protein. Both protein and fiber move through the digestive tract at around the same pace -- slow and steady (whereas sugar moves very quickly and fat more slowly). This steady pace is beneficial because it helps [keep blood sugar more stable](/fooddiet/2010/08/the-healthy-way-to-detox-slideshow#slide=1) --preventing spikes and lows -- which can keep your energy up and your [appetite satisfied](/fooddiet/2009/06/eat-and-stay-full).   \\n![[#image: /photos/57d8e29ef71ce8751f6b6db3]||||||](http://blog.self.com/fooddiet/blogs/eatlikeme/assets_c/2011/05/mixed%20beans-108942.html) And beyond fiber and protein, beans don't disappoint when it comes to vitamins and minerals. Especially when it comes to our choice for best of the best.  \\n  \\n[Black beans](http://nutritiondata.self.com/facts/legumes-and-legume-products/4284/2).  \\n  \\nBecause of their deep hue, black beans boast the highest [antioxidant](/fooddiet/2009/04/make-healthy-foods-healthier#slide=1) level of all beans. In addition, a large amount of the starch in black beans is [resistant starch](/health/blogs/healthyself/2011/02/new-excuse-for-eating-carbs-th) -- starch that resists certain digestive enzymes, leaving it undigested. Resistant starch offers benefits similar to those of fiber, including helping stabilize blood sugar, aiding in weight loss/maintenance, and helping avoid constipation. Black beans also manage to pack in 4.5 mg of iron (25% DV), 146 mcg folate (37% DV), 84mg calcium (8% DV),15 grams of fiber, and 15 grams of protein into just one cup of beans.  \\n  \\n![[#image: /photos/57d8e29e4b76f0f832a0ffba]||||||](http://blog.self.com/fooddiet/blogs/eatlikeme/assets_c/2011/05/dried%20black%20beans-108963.html)  \\nAnd while the nutrition stats are beyond impressive for these beans, their uses might just impress you more! Check out these ideas:\\n\\n- Add to a [breakfast burrito](/fooddiet/recipes/2004/09/tucson-breakfast-burro) with eggs and salsa\\n- Toss into [soup](/fooddiet/2010/02/one-soup-four-ways-slideshow#slide=1)\\n- Sprinkle over a [salad](/fooddiet/2009/04/satisfying-salads#slide=1)\\n- Mash or puree with herbs, spices, and olive oil to make a veggie or chip dip\\n- Use in baked goods -- yes, you heard us right...check [THIS](http://www.cjnutrition.com/index.php?option=com_content&amp;task=view&amp;id=109&amp;Itemid=55) out!\\n\\n  \\nWe'll leave you with two important notes on black beans (or any bean, for that matter):  \\n  \\n1. There is little difference in the nutritional value of canned black beans and those you cook yourself. So don't feel bad about reaching for the canned variety to save time!  \\n  \\n2. Sodium is an issue with many brands of canned beans. Opt for no salt added (or reduced sodium) varieties and always rinse and drain canned beans before using. Rinsing canned beans can wash away up to 40% of the sodium. It also makes them easier to use.  \\n  \\n3. If you skip beans because of the \\\"musical fruit\\\" aspect that sometimes accompanies them, here's a tip: When you soak beans before cooking, discard the soaking water and cook in a fresh batch of water. Soaking loosens the skin and gets rid of some of the gas-causing agents. Or, try taking Beano, a before-meal enzyme that helps you break down the sugar in beans (raffinose) that is the prime culprit for gas.   \\n\\n\\nMore of the Best of the Best!\\n\\n[Granola Bars (skip the sugar, bring on the whole grains!)](/fooddiet/blogs/eatlikeme/2011/05/the-best-of-the-best-granola-b)\\n\\n[Whole Grains (the tiny wonder you've never heard of)](/fooddiet/blogs/eatlikeme/2011/05/best-of-the-best-whole-grains)\\n\\n[Fruit (fills you up and slims you down!)](/fooddiet/blogs/eatlikeme/2011/05/we-agree-that-all-fruit)\\n\\n[Oils (what's actually a healthy fat??)](/fooddiet/blogs/eatlikeme/2011/05/the-best-of-the-best-oils)  \\n[Red Meat (watch your portion size)](/fooddiet/blogs/eatlikeme/2011/05/best-red-meat-filet-mignon)\\n\\n\\n\\nRelated Links:\\n\\n[4 Yummy Bean Recipes- healthy microwave nachos, anyone?](/fooddiet/blogs/healthybites/2009/09/recipe-roundup-beans-beans)\\n\\n[White Bean and Artichoke Dip, plus 19 More Party-Ready Apps Everyone Will Love](/fooddiet/2011/02/healthy-superbowl-snacks-slideshow#slide=1)\\n\\n[9 Ways to Lose Weight Without Dieting](/fooddiet/2010/05/lose-weight-without-dieting-slideshow#slide=1)"^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.self.com/story/best-of-the-best-beans>