All values are per 3 ounces.BEAN COUNTER
FIBER (G)PROTEIN (G)ANTIOXIDANTS (MMOL)CALORIES
Black beans^1 8.7 8.9 8,040^132
Chickpeas (garbanzos)^2 7.6 8.9^847164
Green beans^3 3.2 1.9^75935
Navy beans^4 10.5 8.2 1,520^140
Pinto beans^599 7,779^143
Red kidney beans^6 7.4 8.7 8,459^127
All values are per 100 grams cooked.BENEFITS
1. Top in cancer-fighting chemicals, according to Cornell researchers.
2. May reduce levels of the hormone insulin, lowering your risk of
diabetes.
3. May lower homocysteine, which has been linked to vascular disease.
4. High in folate, a B vitamin that may prevent stroke and cognitive
decline.
5. An Arizona State study found that eating ½ cup a day can slash LDL
cholesterol by 9 percent.
6. One of the richest bean sources of antioxidants that may help prevent
hardening of the arteries.
ABS DIET POWER TIP
Choose dried over canned beans to reduce sodium. Soak them overnight to hydrate. No time to
soak? Then rinse and drain your canned beans before adding them to recipes.