July is US Beans Month – celebrate this nutritious and fiber-filled food with Firelands Health.

July is US Beans Month, which means it’s your civic duty to consume a few different kinds of beans throughout the remainder of the month. Baked beans may be the most common way to eat beans; however, there are over 2,000 varieties, and most grocery stores have at least 5-10 options available. In this blog post, we will dive into the wonderful and nutritious qualities of beans, with a special focus on the importance of fiber for overall health and well-being.

The power of beans:

Beans, such as kidney beans, chickpeas, black beans, and edamame, are commonly embraced as dietary staples in many cuisines throughout the world. Packed with essential nutrients like protein, carbohydrates, potassium, and iron, they are a fantastic addition to a balanced diet. They are nutritious, versatile, and affordable and can be included in almost any meal. One of their most significant benefits is their high fiber content.

The importance of fiber:

Fiber is a crucial component of our diet that offers a range of health benefits. It’s the indigestible part of plant foods that passes through our digestive system, playing a vital role in maintaining digestive health, lowering cholesterol, and reducing the risk of chronic diseases like obesity, Type 2 diabetes, heart disease and colon cancer. Here's why beans (fiber) deserve a prominent place in our daily meals:

Promotes digestive health

• Fiber adds bulk to our stool, preventing constipation and promoting regular bowel movements. It also acts as a prebiotic, nourishing the beneficial gut bacteria, which play a crucial role in maintaining overall gut health and has been linked to a healthier metabolism.

Helps prevent large spikes in blood sugar

• Fiber-rich foods are digested slowly, leading to a gradual release of glucose into the bloodstream instead of an instant release like with foods low in fiber. This helps regulate blood sugar levels, making beans an excellent food choice for individuals with diabetes or those looking to manage their blood sugar levels.

Supports heart health

• Soluble fiber, found in abundance in beans, helps lower cholesterol levels by binding to cholesterol in the digestive system and preventing its absorption into the bloodstream. Having cholesterol levels within a normal range helps reduce your risk of developing heart disease.

Assists with weight management

• Fiber-rich foods help promote a feeling of fullness, reducing the tendency to overeat. By adding beans to your meals, you can enhance satiety, control cravings and feel more satisfied while trying to lose weight.

Reduces the risk of colon cancer

• Adequate fiber intake adds bulk to the stool, softening it and promoting regular bowel movements. This helps prevent the buildup of waste material in the colon, reducing the exposure of colon cells to potentially harmful substances.

Free calendar page: Bean Recipes and Celebrations:
To help you make the most of US Beans Month, we have prepared a free calendar page that highlights bean-centric recipes and fun facts. This resource will serve as a handy guide, providing you with a diverse range of delicious recipes featuring beans as the star ingredient. From hearty soups to flavorful salads and even desserts, you'll find something to satisfy every palate.