Meal Planning This post may include affiliate links. But beans? Beans can have the reputation for being simply a meat substitute for vegetarian menus. Beans dishes are high in protein, which provides muscles with fuel. Just one cup of cooked beans offers about 12 grams of fiber—almost half of the 25 grams recommended daily for adult women. Healthy beans are, quite simply, superstars when it comes to eating for better physical well-being. For instance, a study of about 64, women found that those who ate a diet high in legumes were less likely to develop type 2 diabetes. In fact, the more beans they ate, the lower their risk. Eating healthy beans dishes is also part of a heart-healthy diet.
Remember me Log in. Lost your password? Beans are a huge staple in the Mediterranean diet. Many regions of the Mediterranean were very poor for a very long time which affected what they ate. People had to stop eating as much meat because it was expensive, so they switched to other forms of protein. Beans are still a main source of protein in the Mediterranean. In places like Crete, healthy bean recipes are eaten almost daily. Dried beans and legumes are mainly sold in bulk.
Traditional Mediterranean meals feature foods grown all around the Mediterranean Sea, and enjoyed along with lifestyle factors typical of this region. An eating pattern high in these foods promotes good health and weight control when consumed wisely. The majority of grains should be whole grains, such as wheat, oats, rice, rye, barley, and corn. Grains and grain products common to the traditional Mediterranean Diet include: barley, buckwheat, bulgur, farro, millet, oats, polenta, rice, wheatberries, breads, couscous, and pastas. Vegetables are an important staple of eating patterns of peoples in all the countries bordering the Mediterranean Sea, providing valuable nutrients and satiety. Raw vegetables are also a healthy vegetable option. Vegetables common to the traditional Mediterranean Diet include: artichokes, arugula, beets, broccoli, Brussels sprouts, cabbage, carrots, celery, celeriac, chicory, collard greens, cucumbers, dandelion greens, eggplant, fennel, kale, leeks, lemons, lettuce, mache, mushrooms, mustard greens, nettles, okra, onions red, sweet, white, peas, peppers, potatoes, pumpkin, purslane, radishes, rutabaga, scallions, shallots, spinach, sweet potatoes, turnips, zucchini. Whole fresh fruit is ever-present in the Mediterranean. Olives and olive oil are central to the Mediterranean diet. Olive oil is the principal source of dietary fat used for cooking, baking, and for dressing salads and vegetables.