"Make sure you're eating beans as part of a healthy diet," says Shayna Komar, a licensed and registered dietitian at Thomas F. Chapman Family Cancer Wellness at Piedmont. These tiny protein superstars have big health benefits:

 1. They help prevent cancer and heart disease.

 2. Beans help you stay slim. Foods rich in fiber and protein (like beans!) keep you satiated and help build lean muscle mass. Lean muscle mass helps you burn more calories even when you're at rest.

 3. They're a great source of low-fat, plant-based protein.

 4. Beans are fiber-rich. Foods rich in fiber keep hunger at bay, help you maintain a healthy weight and are essential for cutting your risk of colon cancer.

 5. They're affordable and convenient. Whether you choose canned or dried, beans are an affordable source of lean protein and have a long shelf life. If you go with canned beans, select the low-sodium variety and then give them a good rinse in a colander before you add them to your meal.  Try whipping up this modern day bean salad as a healthy side dish or lunch.

 For more nutrition tips, click here.

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