2) Beans and Other Legumes
Including soybeans, chickpeas, pinto beans, navy beans, kidney beans, lima beans. Superpowers: Building muscle, helping burn fat, regulating digestion Secret weapons: Fiber, protein, iron, folate Fight against: Obesity, colon cancer, heart disease, high blood pressure Sidekicks: Lentils, peas, bean dips, hummus, edamame Impostors: Refried beans, which are high in saturated fats; baked beans, which are high in sugar.
Why you should eat this?
Most of us can trace our resistance to beans to some unfortunately timed intestinal upheaval (third-grade math class, a first date gone awry). But beans are, as the famous rhyme says, good for your heart; the more you eat them, the more you’ll be able to control your hunger. Black, lima, pinto, navy — you pick it. They’re all low in fat, and they’re packed with protein, fiber, and iron–nutrients crucial for building muscle and losing weight. Gastrointestinal disadvantages notwithstanding, they serve as one of the key members of the Abs Diet cabinet because of all their nutritional power. In fact, if you can replace a meat-heavy dish with a bean-heavy dish a couple of times a week, you’ll be lopping a lot of saturated fat out of your diet and replacing it with higher amounts of fiber.