Drink three cups of soy milk every week
Published Time:
2016-06-14
The USDA Dietary Guidelines recommend three servings of beans per week. However, many people fall far short of that. Many find beans bland, gassy, and simply don't know how to prepare them, but once you know the benefits, you may reconsider. A half-cup serving of beans contains only about 100 calories and provides ample protein, fiber, iron, folate, potassium, and calcium—nutrients important for women's health. When prepared properly, beans can taste better and be more nutritious than you might think.
Think of soybeans as a vegetable. Soybeans can be used as a protein source or meat substitute, but they can also be part of your "five-a-day" fruit and vegetable intake. A cup of any kind of bean, combined with plenty of chopped celery, green onions, bell peppers, and a little Italian dressing, makes a tasty meal that can be divided into four servings for the day. Or serve white beans as a side dish with beef or chicken.
Experiment with different preparations. Try mixing kidney beans with onions, celery, and garlic. Or add white beans to pasta with olive oil, garlic, and crumbled cheese. Or chop some red onion and red bell pepper and combine them with black beans, mango, and a vinaigrette. Beans take on the flavor of whatever they're cooked with, so get creative and experiment with endless flavor combinations.
Canned beans are fine. They're just as nutritious as home-cooked beans, and because of some of the processing steps, much of the indigestible starch in beans is neutralized, so canned beans are less likely to cause gas. A half-cup serving of beans contains 350-500 milligrams of sodium, but rinsing them under water before eating reduces the sodium content by 40%.
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