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(made from soy beans) Protein powerhouse Packed with plant protein, beans and lentils can be a healthy vegetarian substitution for meat, fish and poultry. Plus, they're packed with nutrients and low in fat. Learn how these little legumes are mightier than they seem. Protein is an important building block of bone, muscle, cartilage, skin and blood. The fiber helps control hunger, manage blood sugar and lower cholesterol. Protein comparisons 1/2 cup cooked beans or lentils 1 ounce beef or poultry Cool beans = 1/2 cup tofu (made from soybeans) 1 ounce tuna =

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Page 1: DM117 Cool Beans Infographic HN Print FINAL...Protein powerhouse Packed with plant protein, beans and lentils can be a healthy vegetarian substitution for meat, fish and poultry. Plus,

(made from soy beans)

Protein powerhouse

Packed with plant protein, beans and lentils can be a healthy vegetarian substitution for meat, fish and poultry. Plus, they're packed with nutrients and low in fat. Learn how these little legumes are mightier than they seem.

Protein is an important building block of bone, muscle, cartilage, skin and blood. The fiber helps control hunger, manage blood sugar and lower cholesterol.

Protein comparisons

1/2 cup cooked beans or lentils

1 ounce beef or poultry

Cool beans

=

1/2 cup tofu(made from soybeans)

1 ounce tuna

=

block of bone, muscle, cartilage,

Page 2: DM117 Cool Beans Infographic HN Print FINAL...Protein powerhouse Packed with plant protein, beans and lentils can be a healthy vegetarian substitution for meat, fish and poultry. Plus,

By the numbers

Learn more about these popular bean and lentil varieties*:

Kidney beansCalories: 110

Protein: 7 grams

Fiber: 6 grams

Pinto beansCalories: 100

Protein: 6 grams

Fiber: 4 grams

Black beansCalories: 100

Protein: 6 gramsFiber: 4 grams

Lima beansCalories: 105

Protein: 7 gramsFiber: 6 grams

Black-eyed peasCalories: 80

Protein: 3 grams

Fiber: 4 grams

Garbanzo beans (chickpeas)Calories: 150

Protein: 8 gramsFiber: 7 grams

Split peasCalories: 115

Protein: 8 gramsFiber: 8 grams

LentilsCalories: 110

Protein: 9 gramsFiber: 8 grams

Garbanzo beans

Learn more about these popular bean and lentil varieties*:

Black-eyed peas

Lima beansBlack beans

Fiber: 7 grams

Lentils

*Numbers based on 1/2 cup serving

Page 3: DM117 Cool Beans Infographic HN Print FINAL...Protein powerhouse Packed with plant protein, beans and lentils can be a healthy vegetarian substitution for meat, fish and poultry. Plus,

Fun factTame the gas-producing compounds by soaking dried beans for 8 to 10 hours in water with baking soda*. For canned beans, drain and rinse prior to preparation.*1/4 teaspoon per 1 pound of dried beans

© 2018 Sharp HealthCare. All rights reserved.sharp.com/news

From the expert“Beans and lentils are extremely versatile. Start including them in your diet by substituting them for animal protein at least once a week. Try adding them to omelets, soups, salads, pasta or even by making black bean brownies.” — Alex Zawilski, registered dietitian with Sharp Chula Vista Medical Center


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