The Protein You Need More Of

Whoever suggested "a hill of beans" means that something is inconsequential wasn't looking carefully at those beans (and didn't have our recipe for Cannellini Cilantro Hummus from our recently updated book YOU: On a Diet). These legumes are nutritional gold mines. Here's a short list of what beans offer:

• Protein: People who get their protein from plants tend to have healthier blood pressure numbers than people who choose animal protein. That's a huge benefit to your body; lowering your blood pressure is key to making your RealAge younger. And beans are terrific protein providers: A cup of edamame has 17 grams of protein; a cup of kidney beans has 16 grams. That's more than what's in a 3-ounce serving of turkey (12 grams).
• Flavonoids: These plant nutrients can do great things for your heart. In one study, people who ate half a cup of naturally flavonoid-packed pinto beans every day for 12 weeks lowered their total and lousy (LDL) cholesterol. Red beans may hold even more of these beneficial compounds.
• Fiber: A half cup of black beans, for instance, contains 7 grams of fiber, and that puts you well on your way to the 25 grams you should get in a day if you're a woman, 35 grams if you're a man. And not only is that good for your gastrointestinal tract, but also the fiber keeps you feeling full enough to K.O. cravings and prevent a quickly raging appetite. In fact, bean eaters tend to weigh as much as 6.6 pounds less than other folks.
• Flavor: Beans are versatile and make a smart (and budget-friendly) substitute for red meat in soups and stews.