Beans, beans, the musical fruit The more you eat, the more you toot. The more you toot, the better you feel. So eat beans at every meal!

Yes, beans might cause flatulence, but they’re incredibly healthy for you. Beans/legumes have a high content of folate and vitamin B6, so they are good for your heart and it makes sense to include them in your diet. Legumes are also very high in fiber. Just one cup of cooked beans can provide as much as 15 grams of dietary fiber, more than half the daily value.

Another reason why beans can benefit your heart is that they are rich in magnesium. By substituting meat with legumes, you would still get the protein you need without the high doses of saturated fat.

1⃣   Black Beans -100 grams of Black Beans, boiled without salt, contain 8.86 grams protein, 132 calories and 8.7 grams of dietary fiber.

2⃣   Edamame (which means “Beans on a Branch” in Japanese) contain 10.25 grams protein, 110 calories and 4.8 grams dietary fiber. Edamame are immature soy beans still in the pod.

3⃣  Chickpeas - 100 grams of Chickpeas (Garbanzo Beans), boiled without salt contain 8.86 grams protein, 164 calories and 7.6 grams of fiber.

4⃣  Kidney Beans - 100 grams of Kidney Beans, boiled without salt, contain 8.67 grams of protein, 127 calories and 7.3 grams dietary fiber. Kidney (Beans in the white in color are known as cannellini beans.)

5⃣  Lima Beans  - 100 grams of Lima Beans, boiled without salt contain 7.80 grams of protein, 115 calories and 7.0 grams of dietary fiber.

6⃣   Pinto Beans - 100 grams of Pinto Beans, boiled without salt, contain 9.01 grams of protein, 143 calories and 9 grams fiber.

7⃣  Soy Beans - 100 grams of Soy Beans, roasted without salt contain 35.22 grams of protein, 471 calories and 17.7 grams dietary fiber.

8⃣  White Beans - 100 grams White Beans, boiled without salt, contain 8.97 grams protein, 142 calories and 10.4 grams dietary fiber.

✳ The most significant nutritional difference between canned and dried beans is their sodium content. To limit your sodium consumption, buy dried beans. To save prep time, soak them in the morning. When you come home from work, they’ll be ready for you. #vegansofig

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