Black beans are another healthy food that is cheap that my family has several times per week. These legumes are high in fiber, low in fat, and are a stable of most vegan or vegetarian diets. They can be bought at any grocery store either in a can or dried. If your goal is to eat healthy, then black beans are a logical choice to add to your weekly menu.
Health Benefits of Black Beans
Black beans have several health benefits, which can benefit people with diabetes, heart related problems, and high cholesterol. Here are just a few of the healthy benefits of this natural food source -
- high in protein
- low in fat
- help in detoxifying sulfates in your body
- source of soluble fiber
- high in antioxidants
- prevents blood sugar levels from rising too rapidly after a meal
- help lower your cholesterol
- reduce your risk for heart disease
- reduce your risk for certain cancers
How to Buy Black Beans
Adding black beans to your diet is a cheap and healthy way to eat. Whether you purchase them in a can or buy the dried variety, the cost is very reasonable. One of the perceived disadvantages of eating healthy is the associated costs. While in many cases, eating healthier food can cost more than processed foods – it is not the case with legumes.
A 15 oz. can of black beans can be purchased for under $1.00 at most grocery stores. This quantity is generally considered to be about 3 to 4 servings – which is usually more than enough to add as an ingredient to my family’s dinner (2 adults, 2 children).
Unfortunately, buying any kind of canned food could come with other unhealthy consequences. For example, most companies use BPA to line their cans which is not healthy. As my wife and I learn more and more about the unhealthy consequences of BPA, we have stopped buying canned foods and opted for other options (see below).
Another option for purchasing legumes is to buy the dried version. Dried black beans usually come in a bag and don’t contain any BPA. They are also cheaper to buy in their dried state making them an even better option to add to your pantry.
For around $1.50, we can buy a 1 lb. bag of black beans (at Walmart), which is the equivalent of six cups cooked. For our family of four, we typically use half a bag to make our black bean chili and the other half to put in salads and other dishes throughout the week. This healthy food sure goes a long way for the low price!
Adding Legumes to Your Diet
If you want to eat healthier but don’t want to spend a lot of money doing so, then black beans need to be part of your diet. For as little as $1.50 per week, you can add this healthy legume to several dishes including chili, salads, tacos, and more! People living with diabetes, high cholesterol, or are at a risk of coronary heart diseases should strongly consider adding this food to their diet.
While the members of my family are generally healthy, we have recently increased the amount of black beans we are consuming. They are cheap, which fits well with our tight monthly budget. According to most nutritionists, black beans are also one of the best foods you can eat. Since we have made it a goal to adopt a healthier lifestyle this year – black beans and other legumes will continue to be a staple in our diets along with kale and sweet potatoes.
Do you eat legumes in your diet? What kind do you prefer and how to you prepare them?
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