In family kitchens, beans are always a delicious, nutritious, and cheap choice to help mothers take better care of their family. But when social networks spread the trend of eating 2 cups of beans a day, many people began to worry: can the intestines endure it? And how to take advantage of the benefits of beans while still keeping family meals light and comfortable.
Beans are good but must be just enough to be healthy
According to Ms. Theresa Gentile, a nutritionist in Brooklyn (USA) and a spokesperson for the American Institute of Nutrition and Dietetics, beans are rich in fiber, protein, iron and folate, which are very suitable to supplement the diet of young children, the elderly and those who want to reduce their cravings for sweets.
However, she warned: "Starting with 2 cups of beans a day can cause bloating and flatulence, especially in people who are not used to eating a lot of fiber".
Note:
Start gently: should only eat 1/4 cup/day in the first week.
Gradually increase every week so that the intestines have time to adapt.
For young children or people with digestive sensitivities, they should take less.
Diversification is still key, don't let meals revolve around each bean
Tofu is good, but it should not be the only source of fiber, emphasizes Ms. Gentile. Vegetables, fruits, and whole grains all contain fiber and nutrients that beans cannot replace.
Suggestions for families:
Alternate toans with shrimp, beef, and fish for main meals to avoid boredom.
Choose from a variety of beans: red beans, black beans, chickpeas... changing every week.
For canned beans, remember to rinse under water to reduce sodium and make it easier to digest.
A small tip but to enhance the size of the meal: intercrop beans in stews, salads, tacos, soups or make fillings, both delicious and nutritious.
Among countless eating trends, the most important thing for each family is still harmony: eating moderately, easily and suitable for each member. Beans can be a good friend of health, as long as we use them in the right amount and properly.
