Part of the Six Week Challenge

Most US adults are not getting the daily recommended amount of dietary soluble and insoluble fiber from the foods consumed. Foods prepared with highly processed grains and vegetables have reduced amounts of fiber. The recommended daily amounts of fiber for adults is 25 grams for women and 30 grams for men. Consumption of foods high in fiber have been associated with reduction in LDL cholesterol and lowered risk of heart disease and type 2 diabetes. Increased fiber in the diet also prevents constipation which can contribute to colon health. Concerns over bloating as a result of consuming beans and other legumes prevents people from including these healthy food items in the diet. Cooking beans in a way that prevents bloating  after consumption, should help in efforts to increase the variety of beans and legumes consumed in the diet. As part of the Six Week Challenge, we cooked  Sweet Nigerian beans and Red African beans and served the beans with white rice and chicken.