Photo taken by Cheryl Mussatto
We’ve all heard the saying “beans, beans the magical fruit…..” and we all know how the saying ends!
Beans are not a fruit but actually a legume. Legumes refer to beans, peas and lentils and they are the seeds, pods, or other edible parts of a plant used as food.
In this article, we will explore the “magic” of beans and why we need to eat more of these nutrition powerhouses.
In the fairytale Jack and the Beanstalk, Jack’s mother angrily threw out beans Jack had brought home for trading their only cow.
The next day, the beans had grown into a gigantic beanstalk holding many treasures. In real life, beans really can provide us with valuable treasures both health wise and economically.
Health benefits of beans
*Beans are an excellent source of fiber. The average American only consumes 14 grams of fiber daily. The Recommended Dietary Allowance suggests our fiber intake to be at least 25 grams per day. Depending on the type of bean you’re choosing, a ½ cup serving ranges from 3 – 9 grams of fiber.
Fiber helps lower cholesterol, reduces spikes in blood glucose benefitting diabetics, makes us feel fuller longer, helps reduce constipation and lowers the risk of cancer.
*Beans are an excellent source of protein. A ¼ cup of cooked beans, peas or lentils is considered equivalent to 1 oz. of meat. One cup of beans supplies
about 15 grams of protein, making it a great nonmeat alternative. In addition, beans are practically fat free and because they are a plant food, they are
cholesterol free.
*Beans are loaded with antioxidants. United States Department of Agriculture scientists analyzed antioxidant levels in more than 100 different
foods. Red beans, red kidney beans and pinto beans ranked #1, 3 and 4 respectively as being rich in antioxidants. Antioxidants help destroy free
radicals in your body, reducing your risk of cancer.
*Beans are rich in vitamins and minerals. Many essential vitamins and minerals are found in beans to keep us healthy and promote wellness. Beans
are rich in the B vitamins thiamin, folate, vitamin B6 and niacin as well as the minerals iron, magnesium, potassium and zinc.
Economic versatility of beans
*Beans are cheap. Beans are one of the most budget friendly grocery store items you will find. Dried beans are often priced at less than 25 cents per cup
making them very affordable for any family.
*Utilize leftovers. Prepare a batch of bean soup and most likely you will have leftovers that can be frozen in freezer bags, providing you with at least one or
more inexpensive meals.
*Beans can be purchased dried or canned. Dried beans are less expensive but you will have to take the time to cook them. Soak dried beans overnight;
Drain the water in which they were soaking and rinse. Cover with fresh water and cook.
*Canned beans are quick and easy to use. Since canned beans do contain sodium, rinse them under cold running water for 2 minutes in a colander to
reduce the sodium content by 40%. You can buy reduced sodium beans but it is still advised to rinse them also. Rinsing beans also helps reduce the gas-
producing compounds that some people experience when eating them.
*The variety of beans available is amazing. Variety means different flavors colors, and textures making them extremely versatile in countless dishes –
soups, casseroles, burritos, salads, chili or substituted for meat. They’re easy to work with and easy to accent their flavor with different spices and
seasonings.
There is one word of caution when increasing your bean intake – do it gradually. Beans are a good source of fiber, which most of us need to
increase, but adding too much fiber too quickly can cause some gastrointestinal distress. Give your body time to adjust to the higher intake of
fiber and drink extra water to help ease the transition. In the meantime, let beans work their magic on you.
The American Heart Association has delicious appetizing recipes using beans. Get to cooking and discover for yourself the benefit of beans.
