Bean review: Top 5 Healthiest Beans

/0 Comments/in /by

Today I want to share some great info with you about beans–which ones are the champs when it comes to nutritional data, but also some helpful info on ideal portion sizes and ways to prepare them to best support your digestive health.


 

Top 5 Healthiest Beans and Why

1. French Bean (aka haricot verts). According to an analysis of nutrient density AND nutrient variety (A, C, K, most B vitamins, the minerals calcium and magnesium), fiber, and phytonutrient content, french beans ranked highest. They are low in calories and carbs while still supplying some fiber and a small amount of protein.They are very similar to green beans, but longer, slimmer, and more tender.


2. Lentils. Lentils are high in fiber, protein, and polyphenols which have anti-inflammatory properties. A 1/2-cup serving of cooked lentils provides roughly 115 calories, 20 grams carbohydrate, 9 g protein, and 8 g fiber.

3. White beans (including navy, great Northern, cannellini).  White beans are particularly rich in potassium (500 mg for a 1/2 cup serving!) and potassium is essential for having enough energy. They are also rich in calcium, folate and iron. A 1/2-cup serving of white beans is around 125 calories, 22 g carbohydrate, 9 g protein, and 6 g fiber.

4. Mung beans. These beans are rich in many nutrients are especially great for supporting the body to detoxify. Per half cup, they provide 106 calories, 7 grams of both protein and fiber and 19 grams of carbs.

5. Black beans (great source of fiber and protein)…but also royal red kidney beans (known as the best weight loss bean because of its high fiber and low calorie content), soybeans (very high in protein, low in sodium and high in potassium so they’re great for supporting blood pressure), lupini beans (great protein source at almost 16 grams per half cup and only 10 grams of carbs and 2 grams of fiber and are also a good source of zinc and magnesium), pinto beans (nutrient dense and 8 grams of fiber per 1/2 cup serving!), and chickpeas (1/2-cup serving of chickpeas has 135 calories, 22 g carbohydrates, 2 g fat, 6 g fiber, 7 g protein–and are culinarily very diverse).
 

Portions and Preparation

Adding beans to salads, soups, or on the side are all great ways to incorporate them into your diet regularly. Personally, if I eat too much starchy carbohydrate, I get hungry faster so a smaller portion of beans goes a long way! A quarter cup to a half cup per day is ample. If your body thrives on higher starch (i.e. your weight is generally well balanced, your blood sugar is stable, and you feel satisfied for at least 3 hrs after eating), you can consider incorporating beans into multiple meals per day.
Now we can’t overlook the reality that if beans aren’t prepared properly, gas can be a real problem!
I recommend soaking beans overnight in water and then rinsing them to reduce their FODMAP, reduce anti-nutrients that bind with other minerals, and make them more digestible.
Using a strip of kombu, which is a type of seaweed, when cooking beans helps reduce gas-producing components and leads to less gas and bloating (and it doesn’t make your beans taste like seaweed, so don’t worry!). If you’re buying canned beans, some brands (like Eden Organics) already use kombu and pressure cooking to make the beans more digestible.

Now all that being said, LISTEN TO YOUR BODY. That’s always sound advice. There may be extra considerations that need to be taken into account before you’re healthily able to incorporate beans into your diet. Please don’t hesitate to reach out for support.

I hope that you found today’s newsletter helpful.

It is my passion to work with people like you whose health symptoms are getting in the way of you living life fully and with a sense of freedom in your body. I can help you to regain your health so you can feel great and free to enjoy life fully.

If you’re ready to discover where your best health has been hiding, I’d love to connect with you!

Apply for a complimentary Unstoppable Health Discovery Session at http://bit.ly/schedulinghealth (subject to availability). 


Until next time, I’m wishing you unstoppable health!

~Rebecca
 

5 Lifestyle Habits That Reduce Alzheimer’s Risk

/0 Comments/in /by

Dementia and Alzheimer’s is on the rise. “A disturbing new study has predicted that new cases of dementia will double by 2060, estimating that 1 million adults will develop the memory-destroying brain disease that ultimately renders people unable to handle the routine tasks of daily life…There is no cure, and it can’t be prevented. But you can reduce your risk”, Marlene Simons, Washington Post, Jan 13, 2025.

Today, let’s focus on 5 lifestyle habits that are supported by current research to reduce your risk.


 

5 Lifestyle Habits That Reduce Alzheimer’s Risk

1. Eat your veggies.
2. Eat whole, unprocessed food most of the time.
3. Move your body.
4. Connect with people.
5. Prioritize sleep.

1. Eat your veggies. This recommendation shouldn’t shock anyone. Veggies are loaded with vitamins, minerals, and fiber: all of these are good for your health, especially your gut health. Fiber feeds your beneficial bacteria and research has connected the prevalence of certain beneficial bacterial species with reduced brain inflammation (chronic brain inflammation can contribute to the development of Alzheimer’s).

2. Eat whole, unprocessed food most of the time. Consumption of processed foods—such as soft drinks, flavored breakfast cereals, potato chips and other salty snacks, deep-fried foods, prepackaged sweets and breads—is associated with a higher risk for both dementia and Alzheimer’s disease. “For every 10 percent increase in ultra-processed foods consumed, the risk for Alzheimer’s rose 14 percent; for dementia overall, it increased 25 percent”, according to a large study in Journal of Neurology, 2024. Focus on eating whole, unprocessed food.

3. Move your body. Regular, consistent exercise is good for your brain. Not only does it reduce factors that increase risk of Alzheimer’s, but it increases factors that help protect against it. Reduced blood flow and oxygen damages brain cells and is associated with increased risk of Alzheimer’s. Dr. Sarita Khemani of Stanford says that “Exercise stands out as one of the most effective strategies for prevention, offering a low-cost, non-pharmacological, and low-risk option accessible to everyone.”
Both aerobic exercise and strength training support cognitive benefits (aerobic exercise–even walking– supports brain-derived neurotrophic factor (BDNF) which is associated with increased gray matter in the memory sites of the brain) and resistance training supports insulin-like growth factor-1 (IGF-1) which promotes cognitive abilities.

4. Connect with people. “Feeling lonely rather than being alone is associated with an increased risk of clinical dementia in later life and can be considered a major risk factor.” Whether in person or virtual, connecting with others in positive ways is good for your brain health (and overall wellness). Talking with good friends or even strangers, getting together for a class or event, volunteering, practicing random acts of kindness, participating in hobbies–these are all ways to connect.  

5. Prioritize sleep. “Poor sleep can lead to an increase in beta-amyloid, a protein in the brain linked to impaired brain function and Alzheimer’s disease. One night of sleep deprivation can increase beta-amyloid levels by about 5%.” 7-9 hrs of good quality sleep per night is recommended. And good sleep starts with good sleep habits (i.e. have a regular bedtime, ideally by 10:30pm; be off screens at least an hour before bedtime, turn off notifications on your phone, sleep in a dark room without light pollution–blackout curtains are great!).  

The lifestyle habits you do consistently shape your life in powerful ways. I hope that you feel inspired by today’s newsletter to support your health through your lifestyle habits.

It is my passion to work with people like you whose health symptoms are getting in the way of you living life fully and with a sense of freedom in your body. I can help you to regain your health so you can feel great and free to enjoy life fully.

If you’re ready to discover where your best health has been hiding, I’d love to connect with you!

Apply for a complimentary Unstoppable Health Discovery Session at http://bit.ly/schedulinghealth (subject to availability). 


Until next time, I’m wishing you unstoppable health!

~Rebecca