8 High-Fiber Packed Legumes Foods You Must Try To Support Your Diet Goal
Win the battle of the bulge and boost your health by including the 40 best high-fiber foods. Here's what to add to your cart at the supermarket.
Most fitness fanatics prioritize protein on their daily menu, with good
reason. To build muscle like a pro, protein should be tops on your list. But
while other nutrients play important roles, fiber is often an afterthought. And
that could be a big mistake.
In fact, chances are you're not getting enough
fiber. Research suggests that more than 90 percent of Americans aren't meeting
their daily fiber requirement, which is 25 grams a day for women and 38 grams a
day for men. That's bad news for your physique transformation, not
to mention overall health.
Beyond helping to keep you more regular than Norm from "Cheers,"
a high-fiber diet can aid in fat loss, improve digestive health, better your
cholesterol numbers, and slash the risk of certain types of cancer. So it
should be no big surprise that a 2014 American Journal of Clinical Nutrition
study found that people with a higher fiber intake had a longer lifespan than
those with a lower intake. Plus, if you're eating a high-fiber
diet, there's a good chance your daily menu is chockablock in the other
nutrient-dense whole foods you need to reach your fitness goals.
When it comes to keeping you as lean as a racehorse, fiber exerts a
powerful one-two punch on your pudge. First, fiber waylays hunger, so it helps
prevent you from overeating those tempting cookies in the office break room. A
diet with adequate amounts of grit also improves blood sugar control, which can
go a long way in reducing fat storage.
But there's no need to choke down Metamucil to get your fill of fiber.
We've put together a list of whole-food grub that'll surely help you become one
of the few who are actually nailing their daily fiber quota. Let's go through
them aisle-by-aisle in the supermarket.
1. Lentil
Fiber count: 15 grams per 1/4 cup, dry
If you want a surefire way to make sure you're
meeting your fiber needs, work more of the humble lentil into your dietary
repertoire. Your muscles will also appreciate an impressive 13 grams of
plant-based protein in each serving. Another perk is that inexpensive dry
lentils take only about 30 minutes to cook in a pot of simmering water, which
is much quicker than dried beans. Green or brown lentils are higher in fiber
than red (pink) ones.
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Cook up a bunch of lentils and use them in soups, chili, and salads. You
can quickly whip up a fiber-packed lunch for the work day by tossing together
lentils with halved cherry tomatoes, diced bell pepper, baby spinach, feta
cheese, and dressing. Lentils are also a good ingredient to use in veggie
burgers when you want to give beef the night off. Also serve them as a side to
salmon
2. Kidney beans
Fiber count: 14 grams per 1 cup, canned
Though bodybuilders notoriously shun beans in favor of meat, think of
kidney and other beans as the MVP of your pantry: They're inexpensive,
convenient, overloaded with fiber and other vital nutrients, and are extremely
versatile in the kitchen. A study published in the Journal of the American
College of Nutrition found that people who ate beans regularly were 23 percent
less likely to have a large waistline compared to people who avoided beans.
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Kidney beans are an ideal way to bolster fiber numbers in your next batch
of chili. Also mix them with other beans, chopped veggies, and a dressing for a
quick salad that's overloaded with nutritional benefits.
3. Split peas
Fiber count: 13 grams per 1/4-cup, dry
While split peas aren't often on our grocery lists, they should be if you
want to start roughing it. You'll also reap the rewards of plenty of plant
protein and folate, a B vitamin shown to help in the fight against
hypertension. Like lentils, yellow or green split peas have the
advantage of a quicker cooking time than dry beans without the need for a
presoak.
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The best way to work split peas into your diet is in soups and stews. Ham
and split pea soup is a classic and is brimming with muscle-friendly protein.
Also try making hummus using cooked yellow split peas. Simply make a puree of
the peas and tahini, garlic, lemon juice, smoked paprika, and salt.
4. Chickpeas
Fiber count: 11 grams per 1 cup, canned
Also called garbanzo beans, chickpeas have a slightly nutty flavor and a
nutritional resumé that puts many other foods to shame. This includes laudable
amounts of fiber, plant protein, iron, and vitamin B6, the latter of which is
necessary for a healthy nervous system.
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It's easy to toss a handful of canned chickpeas onto your salads or to whip
up your own hummus. For an addictive, crunchy, fiber-packed snack, pat a
14-ounce can of chickpeas dry with a clean paper towel. Remove any loose skins.
Place in a bowl and toss with 1 tablespoon oil. Add 1 teaspoon cumin, 1/2
teaspoon dried thyme and 1/4 teaspoon salt, then toss to coat the chickpeas
with the spice mixture.
Spread the chickpeas out on a rimmed baking sheet and bake at 400 degrees
Fahrenheit until crisp and golden—about 40 minutes—stirring at least twice for
even toasting. Let them cool to room temperature (they will crisp up further)
and store them in airtight container for up to three days.
5. Black beans
Fiber count: 8.5 grams per 1/2 cup, canned
Beans, beans, they're good for your heart, the more
you eat the more you… Well, you know how this amusing schoolyard rhyme ends.
Regardless, black beans are another "musical fruit" you should be
eating more of—if not for their payload of fiber, then for the same
disease-fighting anthocyanin antioxidants found in dark berries like
blueberries. When purchasing canned beans, look for brands such as Eden Organic
that pack them in BPA-free cans. BPA is a hazardous chemical associated with
fat gain and coronary woes.
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Soups, chili, tacos, and salads are easy ways to take in more of these dark
delights. Try making a chili using black beans and then stuffing it into a
baked sweet potato. Surprise—you can even sneak black beans into better-for-you
brownie recipes. Simply place a 14-ounce can of black beans including its
juices into a blender or food processor and puree. Then add the mash directly
to your brownie mix, replacing about 75 percent of the fat a recipe or premade
mix advises.
6. Edamame, frozen and shelled
Fiber count: 8 grams per 1/2 cup
Edamame are green soybeans picked before fully ripened with a brilliant
nutty flavor and crisp texture. You can find them in the freezer section of
most grocery stores. They're a much, much less processed form of soy
than what's found in many packaged foods. A mere 1/2 cup of the legumes also
provides 8 grams of high-quality plant protein to help show your muscles some
love. If you want to avoid genetically modified soy, opt for organic edamame.
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When a snack attack strikes, try preparing edamame
according to package directions, then squirt on some fresh lemon juice and
season with smoked salt. You can also swap out chickpeas for edamame when
making hummus.7. Refried beans
Fiber count: 7 grams per 1/2 cup
When made with just mashed-up pinto beans, refried beans are a stealthy way
to add more fiber to your meal plan. As with other beans, pinto beans are a
good source of soluble fiber. The white coats at Wake Forest University School
of Medicine (North Carolina) found that a higher intake of soluble fiber was
particularly effective at reducing visceral fat, a type of fat located in your
abdominal region that's not only unsightly but also significantly raises
disease risk. Be sure to avoid any brands of refried beans with
added fats.
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Beyond quesadillas, tacos, burritos, and a dip for tortilla chips, try
using refried beans as a general sandwich spread or in lieu of tomato sauce on
pizza.
8. Lima beans, frozen
Fiber count: 5 grams per 1/2 cup, cooked
Rich and buttery, lima beans are named for their
native Peru's capital city. During the summer months, you may find them fresh
in their pods at farmers markets. At other times, bags of frozen lima beans are
a convenient way to get more fiber. This childhood favorite is also a
good source of iron, blood-pressure-lowering potassium, and magnesium.
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To make a quick succotash, cook 1/2 cup chopped red bell pepper, 1/2 diced
onion, and 2 minced garlic cloves over medium heat in a skillet for 2 minutes.
Stir in 1 cup cooked lima beans, 1 cup corn kernels and 2 tablespoons white
wine or vegetable stock. Remove from heat and mix with 2 tablespoons chopped
fresh parsley, and salt and pepper to taste.
You can try the food at the top to support the nutritional needs and diet help you lose weight or body fat. The fiber content in foods is very beneficial for the body and nutrition is very good for the body. besides providing healthy benefits for the body, the nutrient content of these foods can help prevent various diseases. 8 high-fiber packed legumes foods at the top can be alternative to you to support your diet goal. Good luck to your diet. Keep spirit for a healthier life.