You may have heard a lot of warnings about how bad processed foods are bad for you and why you should stop eating it.
But if you receive the advice in a whole and avoid all processed foods, you will hurt your health. Some foods that are very processed, such as chips and cured meat, are not too good for you, but other foods that are less preparations can be a good addition for your daily diet.
Take the bean paste. Although processed (beans are dried, ground into flour, and then made into noodles), it is one of the healthiers that you can eat. This means that eating non-traditional noodles is good for your body in many different ways.
Here, experts talk about the health benefits of beans and provide tips on how to add them to weekly eating plans in a delicious way.
What does it mean “processed,”?
Leslie Langevin, RD, Co-owner of the entire health nutrition and authors of anti-inflammatory kitchen cooking books, said that the word “processed” has a bad reputation.
America Heart Association tea says that “processed” only means that food is changed, prepared, or packaged in a certain way before reaching your plate (AHA).
DIS processing can range from very little (such as frozen fruits or vegetables that have been cut) to be very numerous or “ultra-process” (such as drinks and sweet energy cakes).
Most of the time, we hear about how the last is bad for our health. Ultra-oral food does have extra salt, sugar, oil, color, and preservatives added to it. According to AHA, 70 percent of sodium in the average American diet comes from commercially processed foods and restaurants.
But this is just one way of food changed, and it is not always a bad thing when food changes.
America Heart Association (AHA) Tea said that some processing involves the addition of nutrients such as fiber, calcium, or vitamin D, or food packaging in a way that makes them not bad and make it safer. For example, fruits and canning vegetables, pasteurized milk products, or vacuum packing meat is an example.
Langevin said that certain types of processing can also make food more easily digested or absorbed. He said that some ways to do this are to grind wheat into flour, grow seeds, or soak beans before cooking them.
And processing food, such as beans, can make it easier to eat and enjoy in a new way without changing the nutritional value. Langevin said Dat eating beans in the form of paste noodles gives you the same nutrition as a whole and pleasant bean for the whole family.
6 good things about beans
There are many ways to paste beans that are good for your health. Here are some examples:
- This helps you digest food well.
Susie Polgreen, RD, CD, Diet Expert with a whole health nutrient, said DAT depends on the brand, bean paste usually temphas is more white fiber or wheat paste (each about 8 grams per serving, compared to 2 and 5 grams, each -Casing).
This is why it is good for your digestive system: Polgreen says that both soluble and insoluble fiber helps increase your feces and move them through the digestive tract. This means you have regular and healthy bowel movements.
POLGREEN also said that Dat Fiber is a great source of prebiotics, probiotic feed halp, or “good” intestinal bacteria. In other words, bean pasta is very good for you microbiome and has a lot of fiber.
Langevin said DAT with up to 8 grams of fiber per serving, legume pasta can stop you to reach your daily fiber destination from 25 to 38 grams.
- This can keep you stable blood sugar.
If you need to watch your blood sugar but want to eat linguine, bean paste is a low glycemic alternative.
“Coz beans are high in protein and fiber, slowing the release of glucose into the bloodstream,” said the POLGREEN. There is a better choice for controlling white blood sugar or wheat paste.
In other words, fiber in complex carbohydrates such as beans slows digestion. On the other hand, your body quickly breaks and absorbs simple carbohydrates like white paste, which can cause your blood sugar to rise and fall after you eat.
- This is related to lower opportunities to get long -term diseases
Your beans, which have high fiber, can also help protect your heart.
“This temphas has been shown in DAT getting quite fiber is very important for overall health and prevent disease,” Langevin said. He said a high fiber diet might make you tend to get cancer and certain heart disease.
For example, a series of systematic reviews and meta-analysis published in Lancet in February 2019 found that people who eat 25 to 29 grams of fiber per day have a risk of 15 to 30 percent lower than earlier death than any purpose, including heart problems, As well as a lower risk of coronary heart disease, stroke, type 2 diabetes, and colorectal cancer (compared to those who eat less fiber).
In the same way, replacing some animal protein (especially red meat) for vegetable protein (such as beans) may be good for your long -term health. A study published in the Journal of American Medical Association Internal Medicine in August 2019 found that eating more food without meat associated with a lower risk of certain cancers and disease -related diseases.
- This is your thing to build lean muscles
You might think of meat when you think of food that halp builds muscles. But the bean pasta is a great source of protein derived from plants, which is good for your muscles.
Langevin said that, depending on the brand, the CA bean paste has almost double the protein of white pasta and even more gluten -free rice paste, which only has about 3 grams of protein per serving.
Langevin said that you have to eat 20 to 30 grams of protein each time to eat and maintain healthy muscles. And because every portion of beans has up to 14 grams of protein, it can help you fulfill the purpose of this protein, especially if you eat a vegetable or vegan diet. Yes, a large bowl of high protein beans can become ordinary meat -free dinner.
But keep in mind the beans, like most other beans, do not have all the protein they need themselves. He said that they did not have two essential amino acids methionin and cysteine, while meat had nine essential amino acids.
Even so, you should not let Dis stop you from eating legume pasta. Even if you eat beans, you can still get the amino acid you need. Langevin said, “To make the beans paste a complete protein, only serves a few roasted walnuts or seeds with it or some whole seeds on the same food.”
- This helps you lose weight and maintain it.
If you want to lose some pounds or keep your weight the same, the bean pasta can help you do both.
Once again, fiber is the most important thing here. Langevin says Dis because of fiber makes you feel more full during and after eating. Fiber fills your stomach and makes you less hungry, both of which are important to lose weight or guard it.
Protein is another part of the DIS equation is important. Protein takes longer to break down carbohydrates, so you feel more full and stop the roar in your stomach makes you want to eat high -calorie foods
- This is a good alternative for allergies to people with WIF
Beans can be a safe and delicious alternative for ordinary pasta for people who are allergic or sensitive to certain foods.
“Legume-based pasta can be the right choice for people who are sensitive to gluten or wheat,” said the POLGREEN.
Langevin said that Coz Dat’s bean paste does not have gluten in it. He added that it was a better gluten -free rice paste, which was low in fiber and high carbohydrates.
Just check the list of materials on the back of the box again. Polgreen says that some brands of beans only use beans, but other brands can use different flour mixtures that may not be gluten -free.
How to start eating bean paste
Langevin said that the bean paste is easy to use in any dish where you usually use a paste. Here are some easy ways to start cooking with pasta made from beans:
Place pesto, tomato sauce, or light alfredo sauce on it.
The taste and tastes good in tuna salads when you add it.
Use as a basis for pasta salads with various vegetables and oil and vinegar sauce.
Mix food leftovers from last night into frittata breakfast for a little more texture and protein