Are you a fan of ham and beans? Do you ever wonder if this classic comfort food is actually good for you?
Well, we have some good news for you! Ham and beans can actually be a healthy and nutritious meal option.
Not only are they low in saturated fat and cholesterol, but they are also high in dietary fiber, protein, and various vitamins and minerals.
In this article, we will explore the health benefits of ham and beans, as well as provide some delicious and healthy recipe options.
So, let’s dive in and discover the goodness of this classic dish!
Are Ham And Beans Healthy?
Ham and beans are not only a delicious and comforting meal, but they also offer a variety of health benefits.
Firstly, ham and beans are a great source of protein. Protein is essential for building and repairing tissues in the body, as well as maintaining healthy bones, muscles, and skin.
In addition to protein, ham and beans are also high in dietary fiber. Fiber is important for maintaining healthy digestion and can help lower cholesterol levels.
Furthermore, ham and beans contain various vitamins and minerals such as thiamin, folate, iron, phosphorus, and manganese. These nutrients are important for maintaining healthy blood cells, supporting the immune system, and promoting overall health and wellbeing.
It’s important to note that not all ham and bean dishes are created equal. Some recipes may contain high amounts of sodium or added sugars, which can negate the health benefits of the dish.
The Nutritional Value Of Ham And Beans
When it comes to the nutritional value of ham and beans, it’s important to consider the serving size and the specific ingredients used in the recipe.
One cup of homemade Bean and Ham Soup contains 225 calories. It also provides 13 grams of protein, which is about 26% of the recommended daily intake for adults. Additionally, this serving size offers 8 grams of dietary fiber, which is about 29% of the recommended daily intake for adults.
Ham is a good source of protein, but it’s also high in sodium and saturated fat. Therefore, it’s important to consume ham in moderation and choose leaner cuts whenever possible. Beans, on the other hand, are low in fat and contain no cholesterol. They are also a good source of complex carbohydrates and plant-based protein.
Health Benefits Of Ham And Beans
Ham and beans offer numerous health benefits due to their nutrient-rich composition. One serving of ham and bean soup can deliver up to 79 percent of your daily vitamin A, 35 percent of your manganese, and around 20 percent of your selenium, copper, and iron needs. It also contains lower, but still appreciable, values of thiamin, riboflavin, vitamin C, folate, magnesium, phosphorus, potassium and zinc.
Beans, in particular, are a great source of low-fat, plant-based protein that is beneficial for vegetarians and those trying to reduce their meat intake. A 1-cup serving of Great Northern beans contains 15 grams of protein with less than a gram of fat. Beans also offer significant fiber that helps regulate blood sugar, makes you feel full longer for better weight management, and assists with the digestive process, keeping you regular. One cup of Great Northern beans contains 12 grams of fiber, or about half of your daily needs.
Eating ham and beans as part of a healthy diet can help improve high blood cholesterol levels, a leading cause of heart disease. Beans are also high in minerals and fiber, which have been shown to naturally help reduce blood pressure. Additionally, they are high in potassium, naturally low in sodium, and contain calcium.
However, it’s important to be mindful of the sodium content in ham and bean dishes. One serving of ham and bean soup can contain up to 972 mg of sodium per serving or 40 percent of your daily allowance in every cup. Therefore, it’s important to choose recipes that are lower in sodium or use low-sodium ingredients.
How To Make Ham And Beans Healthier
If you’re looking to make your ham and beans dish even healthier, there are a few simple modifications you can make.
Firstly, consider using a lower-sodium ham or omitting it altogether. Ham is often high in sodium, which can contribute to high blood pressure and other health issues. Instead, try adding some lean protein such as chicken or turkey to your dish.
You can also increase the vegetable content of your ham and beans dish by adding more carrots, celery, and other nutrient-rich vegetables. This will not only add more vitamins and minerals to your meal but also increase the fiber content, helping you feel fuller for longer.
Another way to make your ham and beans dish healthier is to use low-sodium or no-salt-added canned beans. This will significantly reduce the sodium content of your dish while still providing all the health benefits of beans.
Finally, be mindful of any added sugars in your recipe. Many canned beans contain added sugars, so be sure to read the labels carefully. Consider using fresh or frozen vegetables instead of canned ones, as these are less likely to contain added sugars.
By making these simple modifications, you can enjoy a delicious and healthy ham and beans dish that provides all the nutrients your body needs without any of the added sodium or sugars.
Delicious And Healthy Ham And Beans Recipes To Try
If you’re looking for delicious and healthy ham and beans recipes to try, look no further! Here are a few recipes that are sure to satisfy your taste buds while also providing numerous health benefits:
1. Ham and Bean Soup: This classic soup is a great way to use up leftover ham and is loaded with fiber-rich beans and nutritious vegetables like carrots and celery. To make it even healthier, use low-sodium broth and add some extra veggies like kale or spinach.
2. White Bean and Ham Salad: This salad is a great option for a quick and easy lunch or dinner. Simply mix together some cooked white beans, diced ham, chopped veggies like bell peppers and red onion, and a simple vinaigrette dressing.
3. Ham and Bean Casserole: This hearty casserole is perfect for a cozy winter dinner. It’s loaded with fiber-rich beans, nutritious veggies like sweet potatoes and kale, and of course, plenty of ham. To make it even healthier, use whole-grain breadcrumbs and low-fat cheese.
4. Slow Cooker Ham and Beans: This easy slow cooker recipe requires only a few ingredients but packs a ton of flavor. Simply combine dried beans, ham hocks, onions, garlic, and some herbs in the slow cooker and let it cook all day for a delicious and nutritious meal.
No matter which recipe you choose, be sure to use high-quality ingredients like lean ham, fresh vegetables, and whole grains to maximize the health benefits of your meal.
