Are you trying to eat healthy and lose weight? Shelled beans may be the perfect addition to your diet. With just 100 calories per 1/2 cup (130 g) serving, they're a low-calorie option packed with nutrition.

Shelled beans are loaded with Vitamins and Minerals like potassium, iron, and folate. They're also a great source of plant-based protein and fiber, which can help you feel full and satisfied for longer periods of time.

In this article, we'll explore how Shelled beans can help with Weight management, their nutrient profile, and how they compare to other Low calorie sources of protein. We'll also share some tips on how to prepare and enjoy them in different recipes.

What are shelled beans?

Shelled beans are the edible seeds that come from the pods of various plant species in the legume family. They are also known as dry beans or field beans. They come in a variety of shapes, sizes, and colors, such as red kidney beans, black beans, navy beans, and cannellini beans. They're a staple in many cuisines around the world and can be used in soups, stews, salads, and even desserts. Shelled beans have a long shelf life and are available in canned or dried forms. Dried beans need to be soaked and cooked before eating, while canned beans are ready to eat straight out of the can, making them a convenient option for busy people.

What is the serving size for 100 calories?

One serving of Shelled beans contains around 100 calories. The exact Serving size will depend on the type of bean, but generally, 1/2 cup (130 g) is a good portion size for 100 calories. To make a meal out of shelled beans, try pairing them with other veggies or grains. For example, you could make a black bean and quinoa salad or add navy beans to your vegetable soup. By adding shelled beans to your meals, you'll get a satisfying dose of protein and fiber, which can keep you full and help you eat less overall.

How are shelled beans typically prepared?

Dried beans need to be soaked and cooked before eating, which can be time-consuming. However, they are often cheaper than canned beans and can be stored for longer periods of time. To soak dried beans, cover them with water and let them sit for at least 4 hours or overnight. Then, drain the water, rinse the beans, and cook them in a pot of boiling water for 45-60 minutes, or until they're tender. With canned beans, simply drain and rinse them to remove any excess sodium or preservatives. Then, use them in your favorite recipes or add them to salads for a quick and easy protein boost.

Why are shelled beans a great choice for weight management?

One of the main benefits of Shelled beans is their high protein and fiber content. These nutrients can help you feel full and satisfied for longer periods of time, which can lead to reduced calorie intake overall. Additionally, shelled beans are low in fat and calories, making them a great option for anyone looking to lose weight or maintain a healthy weight. Studies have also shown that people who eat a diet high in plant-based foods, like shelled beans, have a lower risk of obesity and Chronic diseases like heart disease, diabetes, and certain types of cancer.

What vitamins and minerals are in shelled beans?

Shelled beans are a rich source of many essential Vitamins and Minerals, including: - Potassium, which can help lower blood pressure and reduce the risk of heart disease. - Iron, which is important for energy production and helps prevent anemia.

How do shelled beans compare to other low calorie sources of protein?

When it comes to Low calorie sources of protein, Shelled beans are a great option. Compared to animal-based sources of protein, like chicken or beef, shelled beans are lower in calories and fat. For example, one 1/2 cup serving of black beans contains around 7 grams of protein and 100 calories, while a 3 oz serving of chicken breast contains around 25 grams of protein and 140 calories. Shelled beans are also a good option for Vegetarians and Vegans who may struggle to get enough protein in their diets without meat or dairy products.

What are some popular varieties of shelled beans?

Shelled beans come in many different Varieties, each with their own unique flavor and texture. Some popular varieties include: - Black beans, which have a rich, nutty flavor and are commonly used in Mexican and South American cuisine. - Navy beans, which are small and creamy and are often used in baked beans and soups.

Are shelled beans a good choice for vegetarians and vegans?

Yes, Shelled beans are a great option for Vegetarians and Vegans who may struggle to get enough protein and other nutrients in their diets without meat or dairy products. Beans are a complete protein source, which means they contain all of the essential amino acids your body needs to function properly. To get the most out of shelled beans, pair them with other plant-based proteins like quinoa, tofu, or nuts and seeds.

Can shelled beans help reduce the risk of chronic diseases?

Yes, Shelled beans have been linked to a reduced risk of Chronic diseases like heart disease, diabetes, and certain types of cancer. This is because they are high in fiber, which can help lower cholesterol and blood sugar levels, and they contain antioxidants that help protect your cells from damage. Additionally, studies have shown that people who eat a diet rich in plant-based foods, like shelled beans, have a lower risk of chronic diseases and a longer life expectancy.

Are shelled beans an affordable option for healthy eating?

Yes, Shelled beans are an Affordable option for Healthy eating. Dried beans are often cheaper than canned beans and can be purchased in bulk to save money. Additionally, shelled beans have a long shelf life and can be stored for many months, making them a cost-effective option for meal planning. By incorporating shelled beans into your meals, you can get a healthy dose of nutrition without breaking the bank.