Vegetables are the major source of dietary fibers and among them beans are one of the best sources of dietary fiber. If you are wondering which kinds of beans are better as source of fiber, the answer is all kinds of beans are great sources of dietary fiber. There are two kinds of dietary fiber: soluble and insoluble. They are both equally important for a healthy digestive system and preventing conditions like constipation, heart diseases, diabetes and high blood pressure.
However, some beans contain more soluble fiber and some contain more insoluble fiber. Here are some beans which are rich in dietary fiber.
1. Soybean – Soybean is a somewhat balanced bean. It contains almost the same amount of soluble and insoluble fiber. Roasted soybeans are a treasure trove of fiber. 1 cup contains up to 30 gm of fiber. Raw green soybeans have 17 gm of fiber, and cooked green soybeans have 11 gm. Consumption of soybean reduces risks of diabetes, heart attacks and even cancer. The best part is Soybeans are also a great source of protein for vegetarians. Soybeans are sold in many forms and many tasty recipes can be made from Soybeans which are liked by both children and adults.
2. Lentils – Lentils are an excellent source of both soluble and insoluble fiber. There are many varieties of lentils available and they can be found in various colors such as red, black and green. Raw lentils can provide with up to 60 gm of dietary fiber per cup. 1 cup of cooked lentils has 16 gm of fiber and the same amount of half-cooked, pink lentils has 21 gm of fiber. It is one of the staple foods in many parts of Asia. The good part is people who consume red Lentils frequently never complain about digestive problems. Lentils help with blood sugar, heart conditions, digestive system and high cholesterol also. It can be used regularly especially in forms of soups and broths.
3. Lima Beans – Lima beans, also called butter beans, stand almost neck to neck with lentils in fiber content. They are available in two forms: baby Lima beans and large Lima beans. 1 cup of raw baby beans contains 42 gm of dietary fiber. It is very difficult to find another vegetable which contains as much fibers as Lima beans. There is 14 gm of fiber in every cup of cooked baby beans. There is 34 gm fiber in a cup-full of raw large beans and the same quantity of cooked beans has 13 gm fiber. Lima beans reduce blood cholesterol and glucose level among other benefits.
4. Pinto Beans – Each cup of raw pinto beans supply 30 gm of fiber to the body, and they provide 16 gm fiber when cooked. Along with lowering cholesterol, the high fiber content checks blood sugar levels so that it does not rise too quickly after a meal.
5. Peas – Surprisingly, peas store a massive amount of dietary fiber. Peas are available as green, dried and split. Raw green peas have 7 gm of fiber in one cup of it, and boiled greens have 9 grams of fiber. Boiled split peas contain 16 gm of fiber per cup. The fibers resist sugar absorption and the omega 3 provides the body with good fats.
As mentioned before, all beans are highly rich in fiber. Apart from these 5 beans, other beans such as kidney beans, black beans, navy beans, string beans, baked beans and Cow peas are also fiber enriched. They can all be combined and cooked for any meal of the day.
As you might have observed above, all the beans help in reducing cholesterol and controlling high blood sugar as that is the property of all vegetables which contain high fiber content. It is therefore wise and necessary for any family to ensure that they include various types of beans in their food to get sufficient amount of dietary fiber and stay healthy.