Beans, beans

[Ox 51]

BEANS, BEANS…

They’re good for your… muscles?
August 27, 2009
FLEXONLINE.COM

Beans, prepared simply, are an excellent bodybuilding food, and one that bodybuilders should include in their diets more often. Beans are loaded with fiber, something which bodybuilders often do not get enough of on a regular basis. Although the U.S. RDA for fiber is 25 grams per day, many among our bodybuilding brethren consume less than 20. Adding a one-cup serving of beans will take you a long way toward this nutritional goal. A cup of kidney beans alone has over 16 grams of the hearty stuff, while black beans have 15 and pinto beans over 14.

You’ve got a wide variety of kinds from which to choose though, all chock full of healthy nutrients and protein, in addition to fiber. Even prepared beans, such as baked and refried, can be bodybuilding friendly. Check labels on canned and prepared beans--some types can be loaded with unhealthy fats and salt, and you generally want to avoid canned beans that include bacon.

Don’t worry though - with so many healthy versions available, you’ll have no problem choosing a bean that suits your tastes.

<TABLE style="COLOR: #000000" cellSpacing=0 cellPadding=5 width="50%"><TBODY><TR><TD style="BACKGROUND: #b10b1c; FONT-WEIGHT: bold" colSpan=4 align=middle>BEAN COUNTERS </TD></TR><TR style="BACKGROUND: #000000; COLOR: #ffffff; FONT-WEIGHT: bold"><TD style="BORDER-RIGHT: #ffffff 1px solid">BEAN </TD><TD style="BORDER-RIGHT: #ffffff 1px solid" align=middle>FIBER * </TD><TD style="BORDER-RIGHT: #ffffff 1px solid" align=middle>PROTEIN * </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>CALORIES </TD></TR><TR style="BACKGROUND: #b6c3ca"><TD style="BORDER-RIGHT: #000000 1px solid">Baked </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>12.7 </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>12.0 </TD><TD align=middle>236 </TD></TR><TR style="BACKGROUND: #dbd7d6" jQuery1318804157473="82"><TD style="BORDER-RIGHT: #000000 1px solid">Black </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>15.0 </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>15.2 </TD><TD align=middle>227 </TD></TR><TR style="BACKGROUND: #b6c3ca"><TD style="BORDER-RIGHT: #000000 1px solid">Garbanzo (chickpeas) </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>12.5 </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>14.5 </TD><TD align=middle>269 </TD></TR><TR style="BACKGROUND: #dbd7d6"><TD style="BORDER-RIGHT: #000000 1px solid">Kidney (California red) </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>16.5 </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>16.2 </TD><TD align=middle>219 </TD></TR><TR style="BACKGROUND: #b6c3ca"><TD style="BORDER-RIGHT: #000000 1px solid">Lima (large) </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>13.2 </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>14.7 </TD><TD align=middle>216 </TD></TR><TR style="BACKGROUND: #dbd7d6"><TD style="BORDER-RIGHT: #000000 1px solid">Navy </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>11.6 </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>15.8 </TD><TD align=middle>258 </TD></TR><TR style="BACKGROUND: #b6c3ca"><TD style="BORDER-RIGHT: #000000 1px solid">Pinto </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>14.7 </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>14.0 </TD><TD align=middle>234 </TD></TR><TR style="BACKGROUND: #dbd7d6"><TD style="BORDER-RIGHT: #000000 1px solid">Refried </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>13.4 </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>13.8 </TD><TD align=middle>237 </TD></TR><TR style="BACKGROUND: #b6c3ca"><TD style="BORDER-RIGHT: #000000 1px solid">White </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>11.3 </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>17.4 </TD><TD align=middle>249 </TD></TR></TBODY></TABLE>
NOTE: Values are based on one-cup servings of beans that are dry-packaged and cooked by boiling with salt. Numbers given for the baked and refried beans, which are prepared and canned, are also for one-cup servings.

* Fiber and [COLOR=#666666 !important][COLOR=#666666 !important]protein[/COLOR][/COLOR] are measured in grams.

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[Pharm_Fed]

Well, I may or may not agree. Eating beans can be OK as long as you follow certain guidelines. Otherwise beans are hard to digest and potentially harmful as most contain high amounts of lectins. There are benefits, but there are downsides as well. Be informed of both to make an intelligent decision.

To Bean Or Not To Bean, That Is The Question (Legumes, Lectins, and Human Health) | The Blog of J.D. Moyer

 

[big in vegas]

I used to eat rice and beans a lot, but now I'm not too much of a fan...Black beans are about the only ones I like anymore

 

[saudades]

Lol, as long as it's black beans, no one else is in danger, but don't give me kidney beans…whew!

 

[big in vegas]

Lol, as long as it's black beans, no one else is in danger, but don't give me kidney beans…whew!

Haha

 

[Ox 51]

I have discovered some beans that I LOVE. I think they are Bush's - Texas Ranchero. I can eat a whole pot of them.

 

[big in vegas]

Never had them, are they spicy?

 

[Ox 51]

Only slightly, I think they have jalapeno bits in them.

 

[big in vegas]

I love hot stuff so I may have to try those and possibly throw some jalepenos in there