Starting Sunday, May 12 @ 11:59 PM, until Sunday, May 19 11:59 PM  your challenge is to ...

Think beans for protein


In this week's challenge you must Think beans for protein. “Beans, beans, they’re good…” OK, we all know how that ends. But cheeky rhymes aside, it’s true that beans are some of the best foods you could be eating, not only for their high protein count—15 grams per cup—but also for all the other nutrients they supply, including fiber, potassium, and cholesterol-lowering antioxidants. Best of all, their versatility means there are plenty of delicious ways to enjoy them.They are low in fat, calories and saturated fat than some other protein sources, such as dairy products and are high in amino acids, the building blocks of protein.Protein is a vital nutrient that plays a key role in virtually everything the body does. Protein sources can be divided into two different categories: complete and incomplete.soy, and quinoa are all complete proteins, which means they contain all nine amino acids.Out of all the types of beans, only soybeans contain all nine amino acids. Incomplete proteins can be easily combined with nuts, seeds, dairy, or grains at a single meal or over various meals throughout the day to make complete proteins.For example, a person can eat beans with rice or couscous. Even having black beans at lunch and then almonds or cheese later in the day can ensure people get complete proteins.

Benefits of eating beans for protein:


  1. Nutrient dense food

    Beans contain several vital nutrients, including folate. Folate can help prevent neural tube defects in a fetus during pregnancy. Dried beans contain nearly double the folate that canned beans contain, so it is better to cook them from their dried form. However, canned beans still contain more folate than many foods. Not getting enough folate can cause several symptoms, which includes weakness, fatigue, heart, palpitations, loss of appetite, irritability. Other important nutrients found in beans are zinc, iron, magnesium, fiber.


  2. Rich in antioxidant

    Beans are rich in a type of antioxidant called polyphenols. Antioxidants fight the effects of free radicals, which are chemicals that affect a wide range of processes in the body, from physical aging to cancer and inflammation.


  3. Better heart health

    Eating dinner on time and hitting the sack early has a link with heart health. Here is another reason to eat dinner early – lower the risk of heart attack and stroke. Waiting to eat dinner increases the tendency to eat more and when those calories aren’t burnt off, they are turned into triglycerides which increase one’s risk of heart attack and stroke.


  4. Reduced risk of cancer

    People who consume beans may be less likely to die of a heart attack, stroke, or other cardiovascular health problem. A 2013 analysis of previous studies found a clear correlation between eating beans and a reduced risk of coronary heart disease. Other research suggests that beans may lower cholesterol. High cholesterol is a risk factor for heart disease and heart attacks.


  5. Diabetes and glucose metabolism

    Beans may help stabilize blood glucose levels or even prevent diabetes. Beans are high in fiber, which can help lower blood glucose. A 2015 study in mice found that a chemical found in soybean leaves could help the body maintain healthy glucose levels. Soybeans also support the healthy functioning of pancreatic cells. The pancreas produces insulin, which regulates blood sugar.


  6. Preventing fatty liver

    Fatty liver is a metabolic disorder that occurs when fats accumulate in the liver. Research published in 2016 found that adzuki beans improve the accumulation of fat in the liver of mice. This result suggests that these beans might preserve liver health and reduce the risk of fatty liver, although more studies in humans are needed.


  7. Controlling appetite

    The fiber and healthy starches in beans can help prevent food cravings. People may feel fuller after consuming beans, which may prevent overeating and even help with weight loss.


  8. Improving gut health

    Research has shown a variety of beans, especially black beans, enhance gut health by improving intestinal barrier function, and increasing the number of healthy bacteria. This may help prevent gut-associated diseases.


  9. Beans can help you lose weight

    Beans and legumes are a good addition to your weight loss diet. They’re both high in protein and fiber, contributing to feelings of fullness and a lower calorie intake.


  10. Beans can lower cholesterol

    Eating beans seemed to benefit men's LDL cholesterol levels more than women's, perhaps because men had higher cholesterol levels or poorer diets to begin with, and responded better when they ate healthier foods, the researchers said..


beans

Beans are an excellent source of protein and fiber. Many beans also contain iron and other nutrients. That old childhood ditty about "Beans, beans, the musical fruit …" really does tell the truth in the verse about beans being good for the heart, new research suggests. Eating a daily serving of cooked beans is linked with lower levels of "bad" low-density lipoprotein (LDL) cholesterol, according to a new review study from researchers in America.


Here are a few tricks to eat more beans each day this week:


  1. Spaghetti Squash Black Bean Bowls

  2. Black Beans and Cauliflower Rice

  3. Black Bean Chocolate Protein Balls

  4. Creamy Curry Slow Cooker Beans

  5. Kidney Beans and Spinach Tacos

  6. Pasta With Kidney Bean Sauce

  7. Red Beans and Rice

  8. Vegan Stuffed Peppers With Kidney Beans, Sweet Corn, and Cashews

  9. Cashew Kidney Bean Chocolate Brownies

  10. Chickpea Broccoli Bowl

  11. Chickpea Curry

  12. Zucchini Noodles With White Beans and Tomatoes

Suggested Reading:

Beans & Sustainable Nutrition – 7 Healthy Habits to Build a Balanced Diet - Learn more here.

5 Health Benefits of Beans—and 5 Surprising Risks - Learn more here.

Bean Diet and Weight Loss - Learn more here.


This challenge was closed on 5/19/2019


1  members have accepted this challenge.
1  members have completed this challenge.

Congratulations to these participants for completing the challenge. 
Hemant v. V Gandhi 

The Weekly Health Challenge is a self-audited program designed to motivate the JCSC Wellness participants in reducing BMI on a weekly basis.

How it works:
1. Each week there will be a new health challenge. You can accept the challenge by accepting the pledge for each challenge. You can only accept a challenge from midnight on Sunday to midnight on Tuesday.

2. At the end of the week, you can declare if you have completed the challenge. You can only mark a challenge as completed from midnight on Sunday to midnight on Tuesday.

3. Every week, the participants that complete the challenge will be recognized on this page.


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