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Dish guides · Tex-Mex

Is chili (beef, kidney beans) healthy?

Chili (beef, kidney beans) costs about $3.14 a serving to make at home at typical US grocery prices. Going by its main ingredients, it's a good fit for steadier blood sugar, weight loss and more protein. For lower LDL cholesterol, go easy on ground beef.
We've cooked it 1 times in our own kitchen this year.

By health goal

Lower LDL cholesterol
With a swap
Go easy on ground beef. Kidney beans and carrots help. Swapping ground beef for ground turkey keeps the dish and makes it better for lower LDL cholesterol.
Steadier blood sugar
Good fit
For steadier blood sugar, kidney beans in chili (beef, kidney beans) help, and nothing in it works against that goal.
Lower blood pressure
Watch the sauce
Nothing in the main ingredients works against lower blood pressure, and kidney beans and tomato help. Most of the salt in dishes like this comes from the sauce, so go light on soy sauce or use a low-sodium one.
Weight loss
Good fit
For weight loss, kidney beans, tomato and carrots in chili (beef, kidney beans) help, and nothing in it works against that goal.
More protein
Good fit
For more protein, kidney beans in chili (beef, kidney beans) help, and nothing in it works against that goal.

For LDL cholesterol, with sources

2 of 5
LDL habits in this dish
✓
Soluble fiber (oats, barley, beans, eggplant, okra, fruit)
Fish, ideally oily (salmon, mackerel, sardines)
✓
Soy or beans in place of some meat
Nuts, seeds, olive oil or avocado
Little fatty meat, cream, butter or cheese
Helps your LDL
kidney beans
Beans: soluble fiber and plant protein.
Mayo Clinic
carrots
Fruit and vegetable fiber.
Mayo Clinic
Go easy
ground beef
Red and processed meat: saturated fat raises LDL.
American Heart Association
One swap each, same dish
ground beef to half ground turkey, or half lentils
Same texture in sauces and fillings, much less saturated fat

What goes in (per portion)

ground beef
¼ lb
kidney beans
¼ can
tomato
1
carrots
½
jalapeño
½
white onion
¼
We usually serve it with avocado, cucumber.

Questions

Is chili (beef, kidney beans) healthy?

Chili (beef, kidney beans) costs about $3.14 a serving to make at home at typical US grocery prices. Going by its main ingredients, it's a good fit for steadier blood sugar, weight loss and more protein. For lower LDL cholesterol, go easy on ground beef.

Is chili (beef, kidney beans) good for high cholesterol?

With a swap. Go easy on ground beef. Kidney beans and carrots help. Swapping ground beef for ground turkey keeps the dish and makes it better for lower LDL cholesterol.

Is chili (beef, kidney beans) OK for blood sugar or diabetes?

Yes, going by its main ingredients. For steadier blood sugar, kidney beans in chili (beef, kidney beans) help, and nothing in it works against that goal.

Is chili (beef, kidney beans) OK for high blood pressure?

Mostly, depending on the sauce. Nothing in the main ingredients works against lower blood pressure, and kidney beans and tomato help. Most of the salt in dishes like this comes from the sauce, so go light on soy sauce or use a low-sodium one.

Is chili (beef, kidney beans) good for weight loss?

Yes, going by its main ingredients. For weight loss, kidney beans, tomato and carrots in chili (beef, kidney beans) help, and nothing in it works against that goal.

Is chili (beef, kidney beans) high in protein?

Yes, going by its main ingredients. For more protein, kidney beans in chili (beef, kidney beans) help, and nothing in it works against that goal.

How much does chili (beef, kidney beans) cost to make at home?

About $3.14 a serving, or $12.54 for four servings, at typical US grocery prices, with pantry staples like soy sauce and oil counted at $0.40 a serving.

How can I make chili (beef, kidney beans) healthier?

Swap ground beef for ground turkey. It keeps the dish recognizable.

Plan a week of dishes like this

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General nutrition information, not medical advice, based on each dish's main ingredients as we cook it; sauces and salt vary by recipe. Prices are typical US grocery prices and vary by store.
Eat Healthy AF (AF as in Asian Food) is general nutrition information, not medical advice. It doesn't diagnose or treat anything. Keep your doctor in the loop, and don't change any medication without them.
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