The Very Best Food for Appetite and Blood Sugar Control

With 15 grams of protein and fiber per cup, black beans are a great food for dieters. They contain resistant starch, too. But wait, there's more!

By Reader's Digest Editors

A recent blog post by SELF magazine touts black beans as the best meat-free source of protein. We agree, and commend this easily found legume for its stellar nutritional stats. Besides packing 15 grams of protein per cup, black beans provide 15 grams of fiber, plus resistant starch that offers benefits similar to fiber.

Resistant starch is starch that literally “resists” digestion. Just like fiber, resistant starch helps regulate blood sugar, assists in weight-management, and reduces symptoms of constipation. Even better, says SELF, black beans’ dark color is an indicator of their rich level of antioxidants. In fact, SELF reports, black beans boast the highest antioxidant level of all beans.

If you shy away from beans for fear of flatulence, SELF suggests soaking the beans before you cook them and replacing the soaking water with fresh water before cooking. This helps loosen the skin, reducing the amount of gas-inducing agents.

Read the full post at SELF.com, “Best of the Best: Beans (they’re fiber-, protein- and antioxidant-packed!)” for more ways to enhance your diet, and try one of our black bean recipes, below:

Black-Eyed Pea Soup
Barley, Black Bean and Avocado Salad
Tomato and Black Bean Salsa

Sources: Self.com, caloriecount.about.com

  • Your Comments

    • henry mwambi

      I did not know about soaking,now i know but beans are best in blood sugar control

    • Anonymous

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