The Benefits of Beans

I would love to see everyone adding a lot more beans into their diet. I'm a huge fan of beans. Their what I consider the perfect food. My lunches usually include beans and many of my evening meals consist of bean soups, bean burrito's and bean based chili's.

Prevents Heart Disease

If you're wondering how to replace red meat in your menus, become a fan of kidney beans. These hearty beans are a good source of protein, and when combined with a whole grain such as whole wheat pasta or brown rice provide protein comparable to that of meat or dairy foods without the high calories or saturated fat found in these foods.

Kidney beans are a very good source of cholesterol-lowering fiber, as are other beans. Eating high fiber foods, such as kidney beans, helps prevent heart disease.

Gives You Energy to Burn While Stabilizing Blood Sugar

If you have insulin resistance, hypoglycemia or diabetes, kidney beans can really help you balance blood sugar levels while providing steady, slow-burning energy.

For Energy

Can increase your energy by helping to replenish your iron stores. Particularly for menstruating women, who are more at risk for iron deficiency, boosting iron stores with kidney beans is a good idea--especially because, unlike red meat, another source of iron, kidney beans are low in calories and virtually fat-free.

Protein Power Plus

If you're wondering how to replace red meat in your meals, become a fan of kidney beans. These hearty beans are a good source of protein, and when combined with a whole grain such as whole grain pasta or brown rice provide protein comparable to that of meat or dairy foods without the high calories or saturated fat found in these foods.

Lowers Risk Of Cancer

Women who took 2-3 serving of kidney beans and lentils per week reduced the instance of breast cancer by as high as 24%. People who consume kidney beans on daily basis are availing of the richness of the antioxidants contained therein helping them trim down chances of cancer and diabetes.

Unlike canned vegetables, which have lost much of their nutritional value, there is little difference in the nutritional value of canned kidney beans and those you cook yourself.


Quick Bean Lunch


1 can red kidney beans, rinsed and drained
1 can black beans, rinsed and drained
Diana's spicy southwestern chipotle marinade sauce*
6 inch tortillas (gluten-free)


Mix beans together in a large bowl. Half way fill a small bowl with the mixed beans. Heat beans in microwave, then stir in some southwestern sauce. Pour beans onto one half of a tortilla then fold over. Put into the microwave for 20 seconds. Remove and cover top of tortilla with a thin layer of the southwestern sauce.

*Diana's spicy southwestern chipotle marinade can be found in your supermarket in the barbeque sauce section.