Beans, beans, the magical fruit. The more you eat, the more you… Well, you know where that’s going. Although eating this magical fruit may have some unwanted side effects, beans may help lower bad (LDL) cholesterol, says a recent study.

Researchers found that eating a serving (3/4 cup of beans or other legumes) a day can reduce bad cholesterol levels by 5 percent! And there seems to be no difference between which legume you eat per day. So, for those picky eaters, you can have the benefits of lowering bad cholesterol without beans, by consuming other legumes like chickpeas or lentils.

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Beans are among the top foods for plant-based protein. Black beans provide about 42 grams of protein per cup. And these legumes, among others, provide lots of fiber to keep you full throughout the day. Enjoy the benefits of beans with these 5 bean-filled dishes:

1. Hoisin Vegan Black Bean Burger with Spicy Sesame Sauce [GF]

This mouthful of a name burger is a American veggie burger with an Asian flair. This burger will not disappoint in taste or in nutritional value. Top it off with some Asian bean sprouts for an authentic Asian American fusion. Bonus: it’s gluten-free!

 

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