It's no secret Thanksgiving is a holiday that is all about eating, in addition to giving thanks. However, it can also mean the start of holiday weight gain. But it doesn't have to!
Black soybeans have been getting some buzz lately for their ability to support weight management and heart health, among other benefits. These beans are definitely worth considering when planning your menu for this year's feast.
The Facts On Black Soybeans
Black soybeans are a variety of soybean similar to edamame, or yellow soybeans. It's their color and nutritional compound that set them apart. These beans are rich in vital nutrients like iron and magnesium as well as vitamin K. They also contain key compounds for health and even weight management.
The first benefit of black soybeans is they're low in carbohydrates. Carbohydrates are sugars which do fuel the body but are also converted to fat and stored for later, which means weight gain. While eliminating all carbohydrates from your diet is never a good idea, this is a great way to cut back and promote weight loss.
The next great benefit of black soybeans is they're high in protein, which promotes lean muscle mass and also provides energy. These beans will fill you up and keep you feeling satisfied between meals to prevent overeating. Another reason they keep you feeling full is the fiber found in these beans, which also supports cardiovascular and digestive health. Black beans also support heart health because they contain omega-3s, which are essential fatty acids.
Lastly, black beans are packed with antioxidants like anthocyanins which give the beans their deep color. Antioxidants are needed to combat oxidative stress and damage caused by free radicals, which are a product of oxidation we encounter on a daily basis.
These beans were also hailed as a superfood on "The Dr. Oz Show" last week that also aids in weight loss. As previously stated, these beans are low in carbs and high in protein, which helps curb your appetite and promote weight loss for the development of a lean body. (Editor's Note: eVitamins is in no way affiliated with Dr. Mehmet Oz or "The Dr. Oz Show." Dr. Oz doesn't endorse any specific products or brands.)
So far, the majority of testing has involved animals. More research is needed to determine the exact benefits of black soybeans, although these results are promising.
Now you know all the reasons black soybeans are worth trying, but how can you add them to your thanksgiving menu? Here are some ideas:
Appetizer: Puree some black soybeans with spices like oregano and some olive oil for a delicious dip to serve as an appetizer.
First Course: Blend chicken or vegetable stock with black soybeans and fresh herbs for a soup to serve as a first course.
Side Dish: Make a cold bean salad as a side dish with black soybeans, black eyed peas, bell peppers and whatever seasonings you like.
Main Dish: Add black soybeans to your turkey stuffing to make it heartier and add more protein. You can also cut down on the amount of bread you use (go for whole grain or sprouted anyway).
Dessert: Try using black soybeans in a traditional bean pie which features a sweet custard filling you can make healthier with some natural sweetener, like stevia, instead of sugar.
No matter which of these recipes you try, you'll be cutting carbohydrates and adding all that protein and antioxidant power to your Thanksgiving spread. Your friends and family won't be able to imagine Thanksgiving without black soybean dishes next year!
Other Healthy Ideas for Thanksgiving
Trying to stay on track this holiday season? Here are some other tip for meal planning and party going:
Eat snacks high in fiber before heading to a party.
Stick to wine or cocktails made with real fruit juice,
Swap out the creamy green bean casserole for roasted Brussels sprouts.
Try using a spray bottle of olive oil instead of pouring over foods or into pans.
Cook cranberries on the stove to make your own sauce.
Make your meal on a salad plate.
Take a few bites of everything so you get to taste it all.
Remove the skin from your turkey before eating.
Making some small changes can help you glide through the holidays with your waistline intact.
You can find a variety of healthy grocery items for preparing your holiday spread at eVitamins. Shop now and share your favorite recipes with us on Facebook and Twitter!