Are you looking for a nutritious and healthy ingredient to incorporate into your diet? Look no further than 100 g of cooked dry beans! With only 126 calories per serving (and without any additional fat added during cooking), this versatile ingredient is a great addition to any meal.

But not only is it low in calories, it also boasts a high nutritional value! Dry beans are a great source of protein, fiber, iron, and folate. They can help keep you fuller longer, regulate your blood sugar levels, and lower your risk for certain chronic diseases.

In this article, we'll explore the many benefits of incorporating cooked dry beans into your diet, as well as share some delicious and easy ways to use them in your cooking.

High Nutritional Value

Dry beans are an excellent source of protein, which is crucial for building and repairing tissues in our body. They also contain high amounts of fiber, iron, and folate, which help regulate our digestive system, prevent anemia, and promote cell growth and development. In fact, the USDA recommends that adults consume at least 3 cups of cooked beans per week to meet their daily nutrient needs. By adding cooked dry beans to your meals, you can easily increase your intake of these essential vitamins and minerals.

Rich in Fiber

One of the biggest benefits of cooked dry beans is their high fiber content. Fiber is essential for maintaining good digestive health, regulating blood sugar levels, and keeping you feeling full and satisfied after meals. In fact, 100 g of cooked dry beans contains around 7-8 grams of fiber! This is almost 30% of the recommended daily intake for adults. By incorporating more cooked dry beans into your meals, you can easily meet your daily fiber needs and improve your overall health.

Helps in Weight Loss Program

Cooked dry beans are a great addition to any weight loss program! Because they are low in calories but high in fiber, they can help keep you feeling full and satisfied for longer periods of time. This means you're less likely to overeat or snack on unhealthy foods throughout the day. Additionally, the high protein content in dry beans can help boost your metabolism and promote fat loss.

Fights against Chronic Diseases

Numerous studies have shown that consuming cooked dry beans on a regular basis can help lower your risk for chronic diseases such as heart disease, diabetes, and cancer. This is because dry beans contain high amounts of antioxidants, which help prevent oxidative stress and inflammation in the body. Additionally, their high fiber content can help reduce cholesterol levels and regulate blood sugar levels, both of which are risk factors for many chronic diseases.

Good for Digestive System

Cooked dry beans are a great source of prebiotic fiber, which helps stimulate the growth of healthy gut bacteria in the digestive system. This can improve overall digestive health and reduce the risk of gastrointestinal disorders. Dry beans also contain resistant starch, which is a type of fiber that resists digestion in the small intestine. This means it travels to the large intestine where it can provide food for healthy gut bacteria and promote digestive health.

Versatile Ingredient in Cooking

Cooked dry beans are a versatile ingredient that can be used in a variety of dishes! They can be added to soups, stews, chilis, salads, and even baked goods. They can also be mashed and used as a substitute for meat in vegetarian and vegan dishes. With so many options, it's easy to find creative and delicious ways to incorporate cooked dry beans into your diet.

Plant-Based Protein Source

If you're following a vegetarian or vegan diet, cooked dry beans are an excellent source of plant-based protein! They contain around 8-9 grams of protein per 100 g serving, making them a great alternative to meat. Additionally, they are low in fat and calories, making them a great option for those looking to maintain a healthy weight.

Helps Lower Cholesterol Levels

Cooked dry beans are also great for reducing cholesterol levels! They contain high amounts of soluble fiber, which has been shown to lower LDL (bad) cholesterol levels by reducing its absorption in the intestines. Similarly, they contain phytosterols, which are plant-based compounds that have been shown to reduce cholesterol levels by blocking its absorption in the intestines.

Gluten-Free Food Option

If you're following a gluten-free diet, cooked dry beans are a great option for getting the nutrients you need! They are naturally gluten-free and can be used in a variety of gluten-free recipes. Alternatively, they can be used to add texture and flavor to gluten-free dishes, such as salads and soups.

Affordable Yet Healthy Food Choice

Dry beans are an affordable yet healthy food choice for anyone on a budget! They are widely available at most grocery stores and can be purchased in bulk for an even lower price. Additionally, they have a long shelf life and can be stored in your pantry for up to a year. This makes them a great option for meal planning and prep.