Beans the Magical Vegetable

by Alison Brinker, RD, LD

Beans are a wonderful source of low fat protein, carbohydrate and fiber.  The fiber in beans can actually help slow the absorption of carbohydrate into the blood stream causing a slower rise in your blood glucose.  A serving of beans each day can cut your “bad” LDL cholesterol by about 5% found a recent report in the Canadian Medical Association Journal.  Beans are also a good source of iron, folate and magnesium.  This recipe combines beans and red bell peppers.  Red bell peppers are a great source of vitamin C.  Consuming vitamin C along with high iron foods actually enhances your body’s absorption of  iron.  Another great example of this is chili.  Tomatoes are high in vitamin C so they will enhance the absorption of the iron from the beans and meat in the chili.  Enjoy!!

 

Bean-Pepper Slaw

In a large bowl, toss 2- 15 ounce cans pinto or pink beans, rinsed and drained, with 2 small red bell peppers, seeded and thinly sliced; 1 medium shallot, finely chopped; 3 Tablespoons, red wine vinegar; 1 Tablespoon extra virgin olive oil; and ¼ teaspoon each salt and black pepper.  Let stand 15 minutes.  Serving size: ½ cup=15 grams carbohydrate and 1 lean meat substitute or 1 carbohydrate serving and 1 oz meat substitute

 

 

Source:  Good Housekeeping, August 2014

 

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