FiberGluten FreeLabelingLegumesSnacks

Loving These Legume Chips

Loving These Legume ChipsDo you love chips but need something a little more nutritious? Are you looking for more ways to incorporate legumes (dried peas and beans) into your diet? Then check out Beanitos, the pinto and black-bean line of flavored chips.

I recently sampled the Black Bean Beanito Chips: nice crunch, subtle flavor and surprisingly low in sodium. A one-ounce serving (1/6 of a standard size bag) contains:

  • 140 calories
  • 7 grams fat
  • 0 grams saturated fat
  • 55 mg sodium
  • 5 grams dietary fiber
  • 4 grams protein

Beanitos are a great option for people with food allergies. Because they contain beans, rice, sunflower oil, salt and guar gum – these chips are corn-free, wheat-free, soy-free, gluten-free and do not contain any genetically engineered ingredients.

What’s guar gum you ask? It’s the ground up middle part (endosperms) of guar beans. Guar gum is used as a thickening agent, stabilizer and an emulsifier – keeping the other ingredients in place in processed food products.

One confusing nutritional claim on Beanitos is that they contain “4 grams of complete protein”. Just glancing at the ingredient list, it seems unlikely that any of the ingredients contain truly “complete” protein. Legumes generally score 0.7-0.75 on the Protein Digestibility Corrected Amino Acid Score (PDCAAS) – impressive, but certainly not complete, as 1.0 is considered the highest quality protein. High quality or complete proteins are found in animal-derived proteins and soy.

Regardless, Beanitos are a great option if you’re looking for high fiber snacks. Their impressively low sodium (55-155 mg per serving), no added sugar and 5 grams of fiber and 4 grams of protein per serving will keep you full for minimal calorie cost.

Beanitos also come in Pinto Bean and Flax, Black Bean Chipotle BBQ and Pinto Bean and Cheddar Cheese flavors. If your local retailer doesn’t stock Beanitos – check out their online store here:

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