In this era when people are paying more and more attention to health, the choice of snacks has become particularly important. Many people are looking for snacks that are both delicious and healthy, and low-fat snacks made from beans and peas are quietly gaining popularity. What makes them so unique that they can become people's favorite snack choices? Let's take an in-depth look together.
With the continuous improvement of people's health awareness, the popularity of low-fat snacks made from leguminous plants such as beans and peas is also rising. These nutritious snacks have a crispy texture, providing a satisfying feeling, and the key is that they won't make you feel guilty as if you've eaten high-calorie and nutritionally-poor foods. Unlike traditional potato chips or fried snacks, roasted chickpeas or seasoned edamame are rich in protein and dietary fiber, which can keep you feeling full for a longer time. A study in 2023 showed that 68% of snack lovers will give priority to "healthier choices" when buying snacks. Because of this, bean-based snacks have become strong competitors in helping people manage their weight and maintain heart health. For example, when you're tired from work in the afternoon, if you eat a pack of potato chips, you may feel hungry again soon and worry about gaining weight. But if you eat some roasted chickpeas, you can satisfy your craving, stay full for a long time, and don't have to worry about health issues.
After understanding why people choose bean snacks, let's take a look at their actual nutritional values. Bean snacks contain powerful nutritional energy. A serving of roasted broad beans can contain up to 7 grams of protein and 5 grams of dietary fiber, which is approximately 20% of our daily recommended intake. These snacks are naturally gluten-free, have a relatively low glycemic index, and are rich in iron and potassium. For those who need to control diabetes or cholesterol levels, the soluble fiber in peas can help regulate blood sugar and reduce the absorption of low-density lipoprotein (commonly known as "bad" cholesterol). Just imagine, if there are elderly people at home who need to control their cholesterol, preparing some bean snacks for them is not only delicious but also good for their health.
Since bean snacks have so many benefits, how can we incorporate them into our daily lives? In fact, switching to bean snacks doesn't require drastic changes to your lifestyle. At first, you can replace the candy bars you usually eat in the afternoon with mustard-flavored peas, enjoying the crispy texture while replenishing your energy. When making a salad, replace the croutons with crushed roasted lentils to make the salad more flavorful. When parents prepare school lunches for their children, they can add some honey-roasted chickpeas to the mixed nuts. For those who like to prepare meals in advance, you can also use seasoned black bean snacks as a high-fiber ingredient and sprinkle them on soups or grain bowls, easily creating a nutritionally balanced meal. For example, before going to work in the morning, make yourself a grain bowl and sprinkle some black bean snacks on it, which is simple and delicious.
Although bean snacks have many benefits, many people still hesitate to try them, mainly worrying about gastrointestinal discomfort or thinking that they have a bland taste. In fact, as long as they are prepared properly, both of these problems can be solved. Soaking the beans before roasting can reduce the oligosaccharides that cause flatulence. And by using some innovative seasoning methods, such as seasoning with smoked paprika or citrus zest, the taste can be enriched. When buying, pay attention to snacks labeled "slow-roasted" or "air-fried". Such snacks are not only easy to digest but also retain the flavor to the greatest extent and do not contain artificial additives. Just like some people are worried about abdominal discomfort after eating beans, after processing them according to the correct method, they can enjoy the deliciousness with peace of mind.
If you want to make delicious bean snacks at home and transform ordinary beans into delicious dishes, you can actually use common seasonings at home. For example, toss blanched broad beans with olive oil, rosemary, and garlic powder, and then bake them in the oven, and they will surely taste great. For those who love spicy food, you can sprinkle chili powder and nutritional yeast on roasted peas to create a spicy and "cheesy" coating. For those with a sweet tooth, you can try sprinkling cinnamon powder on white beans and then drizzling with dark chocolate. The snacks made in this way contain 40% less sugar than commercially available granola bars, almost like eating a dessert. Spend some time trying these creative seasonings at home on weekends to bring delicious surprises to yourself and your family.
From health value to delicious creativity, and then to the environmental aspect, bean snacks also have unique advantages in this regard. Bean crops can fertilize the soil through nitrogen fixation. Compared with common snack ingredients such as corn or potatoes, they require 60% less fertilizer. Moreover, bean crops are relatively drought-resistant, and planting them in areas with scarce water resources is also an environmentally friendly choice. According to a recent market survey, 55% of environmentally conscious consumers will consider the environmental impact of products when making purchases. Choosing bean snacks is actually supporting agricultural production methods that can reduce the carbon footprint. While enjoying the deliciousness, we are also contributing to protecting the environment.
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