Beans and Peas

Beans and Peas are unique because they belong to two different groups: vegetables and protein.

What’s In the Beans and Peas Vegetable Group?

MyPlate has listed the following veggies as part of the beans and peas group…

  • Black Beans
  • Chickpeas (a.k.a. Garbanzo Beans)
  • Kidney Beans
  • Lentils
  • Mature and Dried Black-Eyed Peas
  • Navy Beans
  • Pinto Beans
  • Soy Beans
  • Split Peas
  • White Beans

via: Food and Health Communications | MyPlate Exploration: Beans and Peas

The nutrients determine that beans and peas are in the two different groups.

These foods are excellent sources of plant protein, and also provide other nutrients such as iron and zinc. They are similar to meats, poultry, and fish in their contribution of these nutrients. Therefore, they are considered part of the Protein Foods Group. […] However, they are also considered part of the Vegetable Group because they are excellent sources of dietary fiber and nutrients such as folate and potassium. These nutrients, which are often low in the diet of many Americans, are also found in other vegetables. via: Food and Health Communications | MyPlate Exploration: Beans and Peas

They are a great source of protein:

Here’s a rundown of the daily value of protein that you can find in these beans…

  • Soy Beans: 57%
  • Lentils: 36%
  • Split Peas: 33%
  • White Beans
  • Kidney Beans: 31%
  • Black Beans: 30%
  • Chickpeas: 29%
  • Navy Beans: 29%
  • Black-Eyed Peas: 28%
  • Pinto Beans: 23%

via: Food and Health Communications | MyPlate Exploration: Beans and Peas

Fiber is another great benefit of beans and peas.

White beans have the most fiber, with 74% of the daily value for fiber in a single cup, but split peas, lentils, and black beans are also of note with 65%, 63%, and 60% of the daily value, respectively. Navy beans have 53%, while chickpeas have 50%. The roundup continues with kidney beans (45%), pinto beans (44%), soy beans (41%), and black-eyed peas (25%). via: Food and Health Communications | MyPlate Exploration: Beans and Peas

Be sure to make beans and peas a regular part of your meals.

 


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