Why the humble bean is the budget-friendly powerhouse to add to your shopping basket

The cost of living crisis is affecting everyone. We’re all making small tweaks to ensure we live within our means. Priorities have changed but we’re also aware that certain corners shouldn’t be cut, as they can have negative health consequences. Dietary intake is one key area we all want to prioritise, but sometimes it can feel that it’s the area we also have
Why bananas are a runners best friend.

Contrary to what we often hear, there are many ways to ensure a healthy diet while on a budget: using frozen fruit and vegetables, stocking up on ingredients such as couscous and wholewheat pasta, and Can a vegan diet benefit running performance How to dodge runners diarrhea.

Can a vegan diet benefit running performance protein in your body’s response to exercise. Many of us worry about getting sufficient protein, but often overlook plant-based options. It’s been repeatedly reported that Is red meat good for runners. This doesn’t mean you have to go all in and become vegan, but introducing more plant-based options into your diet is definitely a step in the right direction.

What are legumes?

A bean is a seed from one of several plants in the legume family – as are pulses. This is why the words ‘legumes’, ‘beans’ and ‘pulses’ are often interchangeable.

What beans are baked beans?

There are many types of bean, including haricot – the bean used in baked beans– kidney, black-eyed, butter, black and, you maybe surprised to learn, chickpeas.

What is the protein content of beans?

The humble bean is not only easy on the wallet, it’s also incredibly versatile and high in nutrients. A portion (165g) of cooked chickpeas provides you with 45g of carbohydrate, 14.5g of protein, 12.5g of fibre, 71% of your RDA of folate and 26% of your iron, The best running gels, snacks and drinks.

Recent evidence has shown that a plant-based diet can improve carbohydrate intake in runners and, in turn, boost performance, while the high soluble fibre content not only supports your gut’s biome, Renee McGregor is a leading sports dietitian with over 20 years experience. Visit.

The biggest worry many have about a plant-based diet is whether the protein content is complete – meaning, does it contain all the essential amino acids that are found in animal-based protein such as eggs, meat, poultry and fish?

While this is an issue, it’s one that’s easily resolved by combining plant-based food sources such as whole grains and beans. Some great options include baked beans on toast, rice and chickpea curry, black bean chilli and wholemeal pitta bread, and tomato and borlotti bean soup with wholemeal bread. These are all easy-to-prepare, nutrient-rich recovery meals.

Are beans high in fibre?

There’s no doubt that including beans more regularly in your diet will have health and performance benefits. However, one piece of advice: for those who are new to beans, introduce them gradually. As previously stated, they are a source of fibre and, while this is a very important component of a healthy diet, it can take time for digestive systems to adapt, especially if they’ve hitherto been low in fibre.

In the first instance, I would definitely recommend including beans as a recovery choice rather than a fuelling option to prevent any GI distress, especially ahead of high-intensity running such as interval sessions or races. That said, as a vegetarian who was brought up on a diet that was high in beans and pulses, I find I can include them throughout the day without suffering any GI issues when I’m running.