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Incorporate beans and legumes for protein and fiber from "summary" of How Not to Die by Michael Greger, M.D., FACLM,Gene Stone
To maximize your protein and fiber intake, make sure to include plenty of beans and legumes in your diet. These plant-based sources are not only rich in these essential nutrients but also offer numerous health benefits. Beans and legumes are a great alternative to animal protein, as they are low in saturated fat and free of cholesterol. By incorporating more beans and legumes into your meals, you can help lower your risk of heart disease, diabetes, and certain types of cancer. In addition to being a good source of protein, beans and legumes are also high in fiber. Fiber is essential for maintaining a healthy digestive system and can help prevent constipation, diverticulitis, and other gastrointestinal issues. Furthermore, fiber can help control blood sugar levels and reduce the risk of developing type 2 diabetes. By including beans and legumes in your diet, you can increase your fiber intake and improve your overall health. One of the main advantages of beans and legumes is their versatility. They can be used in a variety of dishes, such as soups, stews, salads, and stir-fries. You can also use them as a meat substitute in burgers, tacos, and other recipes. By experimenting with different types of beans and legumes, you can discover new flavors and textures that will keep your meals interesting and satisfying. When incorporating beans and legumes into your diet, it is important to cook them properly to maximize their nutritional value. Soaking dried beans before cooking can help reduce their cooking time and improve their digestibility. Additionally, rinsing canned beans can help remove excess salt and reduce the risk of bloating and gas. By following these simple tips, you can enjoy the full benefits of beans and legumes in your diet.
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