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Beans: A Nutrient Treasure

A multitude of research studies continues to reveal that the natural ingredients and nutrients in beans can help reduce risks for certain chronic diseases.

In some Eastern cultures, legumes were a basic dietary staple that can be traced back more than 20,000 years. The lima and pinto bean were cultivated for the first time in the very earliest Mexican and Peruvian civilizations more than 5,000 years ago, being popular in both the Aztec and Inca cultures.

The United States is by far the world leader in dry bean production. Each year, U.S. farmers plant from 1.5 to 1.7 million acres of edible dry beans. And while Americans are the chief consumers of these beans, 40 percent are shipped to international markets in more than 100 different countries around the globe.

Dried beans or legumes are an inexpensive and healthy way to include into your diet. A serving (1/3 cup of cooked beans) contains around 80 calories, no cholesterol, lots of complex carbohydrates, and little fat.

In addition, beans are a good source of B complex vitamins, potassium, and fiber, which promotes digestive health and relieves constipation. Eating beans may help prevent colon cancer, and reduce blood cholesterol (a leading cause of heart disease).

Beans are often thought of as a side dish; however, they make excellent meat free entrees. You don’t have to be vegetarian to reap the benefits of legumes — start slowly, eating beans instead of meat twice a week.

Dried peas, beans, lentils and chickpeas are low in fat and good sources of protein, starch, fiber, iron, calcium and minerals. Beans and lentils provide an economical source of vegetable protein, complex carbohydrates, dietary fiber and vitamins.

Dried peas, beans, lentils and chickpeas are low in fat and good sources of protein, starch, fiber, iron, calcium and minerals.

 

Beans: A Nutritional Power House

Beans are yet another example of an equally healthful and inexpensive food.

Beans are found in two places on the U.S. Department of Agriculture’s Food Guide Pyramid. They are included with high-protein foods such as meat, eggs, poultry and fish. And also with vitamin-rich vegetables. The double dose of nutrition packed into beans make them a “must have” in the daily diet.

Beans for Every Diet

Beans are an extremely beneficial component in all diets because they are high in complex carbohydrates, protein and dietary fiber, low in fat, calories and sodium, and completely cholesterol-free. As little as a half-cup of beans added to the daily diet can be very helpful in reaching important nutrition goals.

Beans are an excellent, non-fat source of protein. Just one cup of beans provides as much as 16 grams of protein.

According to Food Label Laws and Regulations, approximately 10 percent of your daily calories should come from protein. Adults generally need to eat between 50 to 60 grams of protein a day.

Why is protein so important? The body converts protein into amino acids which make up and repair muscle and bone tissue. Protein also fights infections, helps heal wounds and regulates enzymes and hormones.

Beans are loaded with complex carbohydrates

The nutrient that provides energy to the muscles and brain. Just one cup of beans can provide 15 percent of the carbohydrates needed daily. Plus, beans have the best type of carbohydrate for maximum energy – those considered to be low or moderate glycemic index carbohydrates. Beans and other carbohydrates with a low to moderate glycemic index have the unique ability to provide energy over a longer period of time by being slowly released into your bloodstream to provide sustained energy.

Ounce for ounce, complex carbohydrates provide half the calories of fat. They are absorbed more slowly than simple carbohydrates, such as table sugar and candy, so beans easily suppress your appetite for longer periods of time.

Beans are one of the best sources of dietary fiber

Containing both insoluble and soluble fiber. Insoluble fiber, generally thought of as “roughage” that moves quickly through the digestive system, is important in our diets because it helps promote a healthy digestive tract and can reduce the risk of some types of cancer. During digestion, soluble fiber forms a gel-like substance, which helps the body handle fats, cholesterol and carbohydrates. Soluble fiber plays a role in helping to lower blood cholesterol levels, one of the main risk factors for the development of cardiovascular disease.

Beans contain an abundance of potassium

It may help reduce your risk of high blood pressure and stroke. According to a health claim recently approved by the Food and Drug Administration, “diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke.” According to USDA data, more than 80 percent of American adults do not consume the daily value for potassium (3,500 mg).

Many dry beans contain a good source of potassium naturally. Just one-half cup of cooked dry beans contains as much as 480 mg of potassium. Plus, dry-packaged beans are naturally low in sodium, with no more than 5mg of sodium in a one-half cup serving.

Folate

Our bodies do not produce folate, an important B vitamin that provides many health benefits, so it is important to get it from the foods we eat. Foods containing folate include dry beans, leafy green vegetables, fruit and fruit juices. Of all these foods, dry beans are the best source of folate. Eating one cup of cooked dry beans provides, on average, 264mcg of folate, which can help most Americans reach their daily recommended intake.

Budget Friendly Beans

While they are best known for their exceptionally high fiber content, beans also provide a good source of vegetable protein, along with folate and iron. One 16 ounce bag of dried beans typically costs a dollar or two, which translates into about 20 cents per serving. However, dry beans call for significant planning, as they require soaking overnight before cooking.

While soaking beans does help to minimize the gas problems associated with eating beans by removing the indigestible complex sugars (oligosaccharides) from the outer coating of the beans, it’s certainly not the primary reason to soak.

The most important reason for soaking your beans is that it allows shorter cooking times, and that in turn, will preserve the most nutrients in your beans. This way you get the benefits of all the proteins, vitamins and minerals in the beans and you’ll maximize their food value. According to the California Dry Bean Advisory Board, there’s no need to worry that soaking is going to remove the proteins, enzymes or other nutrients that are stored within the beans.

A more convenient and almost as inexpensive solution is canned, pre-cooked beans. Be sure to rinse canned beans well before using to eliminate as much sodium as possible.

It is not necessary to recook canned beans, just heat them if a recipe calls for it. Canned beans, like dry beans, absorb flavors from other ingredients in a dish because their skins are completely permeable.

Beans in the Diabetic Diet

Beans are found in the largest food group of the Diabetes Food Pyramid developed by the American Diabetes Association (ADA). Beans are an extremely beneficial component in the diabetes diet because they are high in dietary fiber and low in fat and sodium. A high-fiber diet helps control diabetes and maintain healthy blood glucose levels. In addition, beans are digested more slowly than simple carbohydrates – a good way to help control blood sugar levels. And, since fiber-rich foods like beans are filling, they are helpful in weight control. Just one cup of cooked beans can provide as much as 15 grams of dietary fiber, more than half the daily value (DV) of 25 grams.

Adding Beans to Your Diet

Like any source of fiber, beans should be added gradually to the diet. Consumption should be increased over a 4 to 8 week period, even if it’s a bite or two per day, with a goal of one-half cup beans per day. It is also important to drink plenty of liquids when adding more fiber to your diet, because fluids help reduce the natural side effects of digesting fiber-rich foods. The key is to continue eating beans once the body’s system is adjusted.

As you cook beans, a white scum often floats to the surface; skim this off with a slotted spoon.

Beans are quite versatile in the kitchen: add them to salads, roll them into burritos, or stir them into soups. Both unopened cans and bags of dried beans last up to two years.

Counting Beans

  • One 15-ounce can of beans = one and one-half cups cooked beans, drained
  • One pound dry beans = six cups cooked beans, drained.
  • One pound dry beans = two cups dry beans.
  • One cup dry beans = three cups cooked beans, drained.

Quick Bean Facts

  • Snap beans are found in green and yellow varieties.
  • Purple wax beans turn green when cooked.
  • Haricot verts are also called French Beans.
  • Chinese long beans may be up to 18 inches long.
  • Cooked beans will stay fresh in the refrigerator for approximately five days.
  • For a different taste, add celery soup to the green beans.
  • Boiling whole green beans instead of cut up ones will retain 50 percent more of the nutrients.
  • Chickpeas have the most calories; however, beans for the most part are low in calories and contain hardly any fat. The only exception is soybeans which are high in polyunsaturated fat.
  • Beans contain 22 percent protein. Beef contains only 18 percent and eggs 13 percent protein.
  • To prevent beans from becoming mushy, try adding a small amount of baking soda to the water while they are cooking.
  • Cooked beans will store for up to six months in the freezer, but only four to six days in the refrigerator.
  • If beans get too salty, try using a small amount of brown sugar.
  • You can also eliminate gas producing from beans by adding a teaspoon of fennel seed to the water you soak the beans in.
  • To eliminate gas in beans, try using Beano. It really works! It neutralizes the sugar in the beans that cause gas production in your body.

Beans are one of the best sources of protein. The following gives their quality of nutritional content on a scale of 1 to 10, with 10 being the best.

  1. Kidney beans:  10
  2. Navy beans: 9
  3. Lima beans:  8.5
  4. Tofu:  4.0
  5. Lentils:  7.0
  6. Chickpeas:  6.5
  7. Split peas:  5.5

Miscellany Bean Facts

  • The screw bean grows pods that look like spirally twisted wire.
  • The four most prominent families in ancient Rome – Lentulus, Fabius, Ciceros and Piso – named themselves after beans. Lentulus means lentils. Fabius means favas. Ciceros means chickpeas. Pisos means peas.
  • The asparagus bean can grow bean pods up to three feet long.
  • The ancient Greeks and Romans used beans to cast their votes in political elections and legal trials.
  • In the sixteenth century, peasants in England relied on dried peas to survive a famine.
  • In the seventeenth century, people incorrectly believed that eating beans cured baldness.
  • During World War II, the United States Army floated waterproof bags filled with beans from ships to beachheads to feed American troops.
  • Soy beans, a mainstay of Asian cuisine, are the beans processed into bean curd, better known as tofu.

Tidbit About Lentils

Housewives in India add a little minced ginger and a few fresh spinach leaves to their lentils to make them creamy.

What occurs is, there is a single enzyme in ginger that attacks both muscle fiber and gelatin. This is why ginger is a tenderizer and why it prevents gelatin from setting. It was reasonable to think that ginger could have some effect on the proteins in the lentils. However, the spinach was a question cooking experts found a bit perplexing. Possibly, some oxalic acid in the spinach reacts with and removes any calcium in the water. Calcium, like sugar, allows fruits and vegetables to remain firmer when cooking because it prevents the pectin glue between the cells from changing to water-soluble pectin. Molasses in Boston Baked Beans contain both calcium and sugar to help them retain their shape even when cooked for days.

Next time you are cooking any kind of dried beans or lentils, throw in a little minced ginger and along with a few fresh spinach leaves. Go with your favorite recipe or try some of the following recipes.

Before Eating Legumes, Know Some More Facts:

Dried Beans are not complete proteins

Beans alone are not complete proteins, but combined with a grain are as complete as a meal. So it is important to eat beans with grain products like these dishes that already contain these combinations. For example beans and rice, a bean burrito, split pea soup and corn bread, and a peanut butter sandwich.

Legumes may cause intestinal discomfort

You can minimize this effect by changing the soaking water several times when you prepare dried beans, or switching to canned beans. When canned, some of the gas producing substances are eliminated. Be sure to rinse the beans well to wash off excess salt. Another option is Beano, which contains an enzyme that breaks down gas producing substances in the beans.

Eating legumes means drinking more fluids

As you include more beans into your meals, it’s important to drink adequate fluids and exercise regularly so that your gastrointestinal system can handle the increased dietary fiber.

Beans are a low-glycemic food

This means they won’t spike your blood sugar as fast as high glycemic foods. High glycemic foods include white bread, pretzels, chips and other junk foods.

Bean Varieties

So, which bean to choose from? There are hundreds of varieties of beans. Try one of these:

Adzuki Beans (Red Bean)

These are small, with a vivid red color, solid flavor and texture. Originally from Asia, its name means “little bean” in Japanese. Its red coloring — red being the most important color in Eastern celebrations — means that it is greatly used in festive or special meals.

Here’s a really unique recipe using adzuki beans – a super summer milkshake!

  • Red Bean Tapioca Milkshake: Blend 1 pint vanilla ice cream, 1/2 cup canned azuki beans (Asian red beans), 1/4 cup milk and 2 teaspoons lemon juice. Place 1/4 cup cooked large pearl tapioca in each glass and top with the ice cream mixture.

adzuki-beans

Large Lima Bean

These are large and flat with a greenish-white color. It has a buttery flavor and creamy texture. This bean is named after Lima, Peru, and is extremely popular in the Americas, both in its natural state and dried.

limabeans

Pink Beans

These have beautiful pink color and is very popular in the countries of the Caribbean. Pink beans are of medium size (similar to the Great Northern and the Pinto) and have a refined texture and delicate flavor.

pinkbeans

Green Baby Lima Beans

These come from Peru and are very popular in the Americas. The baby variety is much loved in Japan for making desserts from bean paste known as “an.” These are medium-sized flat beans with a greenish white color, buttery flavor, and creamy texture.

green-baby-lima-beans

Small Red Beans

These are particularly popular in the Caribbean region, where they are normally eaten with rice. Dark red in color, small red beans are also smoother in taste and texture than the dark red kidney bean. Red beans are a good source of iron and folate – and they’re high in fiber. For a quick and tasty cold bean salad, toss canned red beans with chopped celery and scallions, olive oil and red wine vinegar.

small-red-beans

Dark Red Kidney Beans

These are large and kidney-shaped with a deep glossy red color. They have a solid flavor and texture. These beans are produced mainly in the northern U.S.A. and owes its popularity in America and Europe to its large size, bright color and solid texture.

kidney beans

Black Beans

These are sweet tasting with an almost mushroom-like flavor and soft floury texture. These beans are medium sized, oval, with a matt black color. They are the most popular beans in the Costa Rica and Cuba. Black beans are well known in nutrition circles for their high fiber content. In fact, black beans have more fiber than the other legume powerhouses – lentils and chickpeas. The fiber in these treasures has been shown to be perfect for helping the lower digestive tract stay healthy, lowering the risk of colon cancer and helping to create efficient digestion.

Light Red Kidney Beans

These have a solid texture and flavor. They are characterized by their large, kidney-shape with a pink color. This bean is popular in the Caribbean region as well as in Portugal and Spain for its similarity to the canela bean.

Navy Beans

These are small, white and oval with a refined texture and delicate flavor. These are the beans used for the famous Boston and English baked beans because their skin and fine texture do not break up on cooking. These beans were named for their part of the U.S. Navy diet during the second half of the 19th Century. Navy beans are loaded with resistant starch, a powerful fat burner (one half cup serves up nearly 10 grams of resistant starch!). If you eat navy beans and other foods rich in resistant starch at just one meal a day, you’ll burn 25 percent more fat than you would otherwise, according to researchers at the University of Colorado.

navy beans

Cranberry Beans

These are known for their creamy texture with a flavor similar to chestnuts. Cranberry beans are rounded with red specks, which disappear on cooking. These beans are a favorite in northern Italy and Spain. You can find them fresh in their pods in Autumn. They also freeze well.

cranberry beans

Black-Eyed Beans

These have a scented aroma, creamy texture and distinctive flavor. These beans are characterized by their kidney shaped, white skin with a small black eye and very fine wrinkles. Originally from Africa, it is one of the most widely dispersed beans in the world. Black-eyed peas are really a type of pea, which gives it its distinctive flavor and rapid cooking potential, with no pre-soaking needed.

black-eyed beans

Pinto Beans

These are the most widely produced bean in the United States and is one of the most popular in the Americas. It also contains the most fiber of all beans. Characteristically known by their medium size oval shape, with speckled reddish brown over a pale pink base and solid texture and flavor.

pinto beans

Great Northern Beans

These are a North American bean. It is popular in France for making cassoulet (a white bean casserole). The whole Mediterranean has many similar appearance that are cultivated. These beans have a delicate flavor and a thin skin. They are flat, kidney shaped, medium-sized white beans.

One cup of white beans gives you 13 percent of your daily calcium, 30 percent of magnesium and 24 percent of potassium. Following is a white bean starter recipe.

Best of the Beans

When seeking antioxidant-rich foods, turn to beans. Researchers tested the antioxidant activity in 12 common types of beans and found them to be an overlooked source. Beans are rich in anthocyanins, an antioxidant with possible anticancer properties. The darker the bean, the more healthful it may be. Black beans, the most potent, contain ten times the concentration of antioxidants found in oranges and an amount equivalent to that of apples, grapes and cranberries. A half-cup of black beans has the same amount of anthocyanins as two glasses of red wine. Beans also offer a healthy does of fiber, calcium and B vitamins and are low in fat and slim in calories.

Italian White Bean Stew

  • 1 small onion, chopped
  • 1 clove garlic, chopped
  • 2 tablespoons extra-virgin olive oil
  • 1/2 bunch spinach, chopped coarsely
  • 4 medium tomatoes, chopped
  • 1 can lima beans or other white beans, drained and rinsed
    Chopped basil for garnish
    Celtic sea salt to taste

In a large skillet, saute the onion and garlic in olive oil over low heat until translucent. Add the spinach, tomatoes, and lima beans. Stir. Cook uncovered for about 10 minutes or until the tomatoes and spinach are cooked and the stew has thickened. Add the chopped basil and Celtic sea salt and stir. Serve.

white beans

Garbanzo Beans or chickpeas

These are the most widely consumed legume in the world. Originating in the Middle East, they have a firm texture with a flavor somewhere between chestnuts and walnuts. Garbanzo beans are usually pale yellow in color. In India there are red, black, and brown chickpeas.

chick peas

Incorporating Beans Into Your Diet

  • Sprinkle cumin onto beans while cooking and serve with rice and a salad for a quick complete meal.
  • Be sure to serve beans with vitamin C rich vegetables to help iron from the beans be better absorbed.
  • Don’t limit beans to just entree dishes or soups, use them for dips, in salads, and dessert!
  • Substitute beans for a meatless meal 1 to 2 times a week.

Quick Soak

If you cannot soak beans overnight before cooking, use the “quick” method. Place the beans in a large pan and cover them with two inches of water. Bring them to a boil, then turn off the heat and cover them, leaving them to soak for one hour. Cook beans as you normally do or as the recipe requires.

Bean Tip. When using dried beans and peas, keep in mind that 1 cup dry beans or peas makes 2-1/2 cups cooked.

Freezing Beans

Parboil freshly picked beans in boiling water for two minutes. Drain and cool under running cold water. Place in small Ziploc freezer bags and freeze. The frozen beans will last up to one year.

Storing Beans

Refrigerate cooked beans for 4 to 6 days, or in freezer up to 6 months.

A Bit of Bean Folklore

The Twelfth-Night Bean
The tradition of the bean and pea came from medieval France. If you got the bean, you were crowned King of the Bean and everyone had to do as you directed. It’s said that Mary Queen of Scots brought the custom to England, and added the pea. Whoever got the pea shared the throne with the king. Other items were also be hidden in the cake: if you got a clove, you were a rogue; if a twig, you’d best look to your spouse’s virtue; if a bit of rag, your morals might be in question. The finding of these items sparked plenty of jokes and laughter.

Healing 5 Bean Salad

Another name for this recipe could be “the power pusher.” You’ll discover why within a day or so of eating it!

  • 1 can cooked mixed beans (kidney, garbanzo, pinto, etc.), rinsed
  • 2 stalks celery, finely chopped
  • 1/4 purple onion, finely chopped
  • 1/2 green pepper, finely chopped
  • 1/2 red pepper, finely chopped 1 green onion, finely chopped
  • 3/4 cup cold pressed flax seed oil (refrigerated)
  • 1/3 cup apple cider vinegar
  • 1/2 teaspoon Celtic sea salt
  • 1 tablespoon pure maple syrup
  • 1/2 teaspoon basil
  • 1/2 teaspoon thyme
  • 1/2 teaspoon oregano
  • Dash of cayenne pepper

Mix the cooked beans and chopped vegetables together in a bowl. In a jar, whisk together the flax seed oil, apple cider vinegar, Celtic sea salt, maple syrup, basil, thyme, oregano, and cayenne pepper. Pour half of the dressing over the bean and vegetable mixture. For the best taste, let it marinate overnight or for a couple of hours. Store the remaining dressing in a covered jar in the refrigerator for later use.

Greek Lentil Salad

Mix 1/2 cup canned lentils, rinsed and drained, with 1/4 cup each chopped tomato, chopped cucumber and chopped red onion. Add 2 tablespoons red wine vinegar and 1 tablespoon canola oil. Sprinkle with 1/4 cup crumbled feta cheese and 2 teaspoons dried oregano. Total calories are 383.

Bean Snack: Oregano Roasted Fava Beans

3 /4 cup shelled fava beans (start with 3/4 pound)
1/2 teaspoon olive oil
1/2 teaspoon dried Greek Oregano

Preheat the oven to 300 degrees. Line a baking sheet with a silicone mat or with parchment paper. Place all the ingredients in a small bowl, toss well and spill onto the baking sheet. Bake until they are just starting to color and are dried out, about 5 minutes. Set aside to cool.

 

Beans FAQs

Why beans are not good for you?

Many beans and pulses contain lectins, which are proteins that are potentially toxic to humans. Soaking and boiling beans reduce the lectin content. People should boil beans for at least 10 minutes to ensure they are safe. The most common side effects of eating beans are gas and intestinal discomfort.

Why do beans make you fart?

Beans make us fart because they contain sugars and fibre that our bodies have a hard time digesting. When these sugars meet up with the bacteria in our large intestines, it produces gas and so we fart. … Pop a little in the pan when you make some beans.

Which beans are best for you?

Here are some of the healthiest beans and legumes you can eat, and why they are good for you.

  • Also known as garbanzo beans, chickpeas are a great source of fiber and protein. …
  • Kidney Beans. …
  • Black Beans. …
  • Pinto Beans. …
  • Navy Beans. …

Which bean is highest in protein?

By far, boiled soybeans, also known as edamame, supply the highest amount of protein among beans. In a 1/2 cup of edamame, you’ll get a whopping 32 percent of the daily value (DV) for protein on a 2,000-calorie diet. Foods made from soybeans likewise supply rich amounts of this macronutrient.

What is the largest bean?

One question that is repeatedly asked by general botany students is what is the world’s largest (longest) legume? The undisputed record for the longest bean pod is the sea heart (Entada gigas)

Is it good to eat beans everyday?

Eating beans regularly can help reduce the risk of cardiovascular conditions or heart attack. According to research published in The FASEB Journal, the daily intake of beans reduces cholesterol levels in the blood, which might be a potential cause of cardiovascular problems.

Can you eat too much beans?

There is one downside to beans. You may get gas if you suddenly add a lot of beans to your diet. It’s not usually unhealthy, but it can be unpleasant. You should get less gas after the first week, as your body gets used to it.

Is rice and beans good for you?

Rice and beans, a classic comfort food combo in Latino and Caribbean communities and some parts of the American South, is one of the healthiest dishes you can eat. It’s rich in plant protein—12 grams per cup—and it provides nutrients that most Americans don’t get enough of. Top among them is fiber.

How do you cook beans so you don’t fart?

Studies have shown that soaking dried beans for 8-12 hours before cooking can help to reduce the quantity of raffinose sugars. The key is to discard the water after soaking, and use fresh water for cooking. Less raffinose in your soup or chili will help to make the legumes easier to digest.

What is the best way to cook beans?

Place beans in a large pot; cover with fresh water and bring to a boil. Reduce heat, cover and simmer gently until beans are tender but firm. Most beans will cook in 45 minutes to 2 hours depending on the variety. Periodically, try a taste test or mash a bean against the side of the pot with a fork or spoon.

Do rice and beans make protein?

The combination of beans and rice creates a complete protein. Beans alone and rice alone both lack certain essential amino acids. If eaten together, however, each contributes what the other is missing to form a complete protein.

Why beans are not good for you?

Many beans and pulses contain lectins, which are proteins that are potentially toxic to humans. Soaking and boiling beans reduce the lectin content. People should boil beans for at least 10 minutes to ensure they are safe. The most common side effects of eating beans are gas and intestinal discomfort.

Why do beans make you fart?

Beans make us fart because they contain sugars and fibre that our bodies have a hard time digesting. When these sugars meet up with the bacteria in our large intestines, it produces gas and so we fart. … Pop a little in the pan when you make some beans.

Which bean is highest in protein?

By far, boiled soybeans, also known as edamame, supply the highest amount of protein among beans. In a 1/2 cup of edamame, you’ll get a whopping 32 percent of the daily value (DV) for protein on a 2,000-calorie diet. Foods made from soybeans likewise supply rich amounts of this macronutrient.

Is it good to eat beans everyday?

Eating beans regularly can help reduce the risk of cardiovascular conditions or heart attack. According to research published in The FASEB Journal, the daily intake of beans reduces cholesterol levels in the blood, which might be a potential cause of cardiovascular problems.

Can you eat too much beans?

There is one downside to beans. You may get gas if you suddenly add a lot of beans to your diet. It’s not usually unhealthy, but it can be unpleasant. You should get less gas after the first week, as your body gets used to it.

Is rice and beans good for you?

Rice and beans, a classic comfort food combo in Latino and Caribbean communities and some parts of the American South, is one of the healthiest dishes you can eat. It’s rich in plant protein—12 grams per cup—and it provides nutrients that most Americans don’t get enough of. Top among them is fiber.

How do you cook beans so you don’t fart?

Studies have shown that soaking dried beans for 8-12 hours before cooking can help to reduce the quantity of raffinose sugars. The key is to discard the water after soaking, and use fresh water for cooking. Less raffinose in your soup or chili will help to make the legumes easier to digest.Aug 11, 2020

What is the best way to cook beans?

Place beans in a large pot; cover with fresh water and bring to a boil. Reduce heat, cover and simmer gently until beans are tender but firm. Most beans will cook in 45 minutes to 2 hours depending on the variety. Periodically, try a taste test or mash a bean against the side of the pot with a fork or spoon.

How do you eat beans?

  • Prepare soups, stews and casseroles that feature legumes.
  • Use pureed beans as the basis for dips and spreads.
  • Add chickpeas or black beans to salads. …
  • Add cooked beans to meatballs or burgers.
  • Snack on a handful of soy nuts rather than on chips or crackers.

Can beans replace meat protein?

“Beans and legumes are fiber-rich nutrient powerhouses and an excellent source of protein,” says Hopsecger. “One serving (1/2 cup cooked) of beans provides about 7 grams of protein, the same as 1 ounce of meat.”

Do rice and beans make protein?

The combination of beans and rice creates a complete protein. Beans alone and rice alone both lack certain essential amino acids. If eaten together, however, each contributes what the other is missing to form a complete protein.

What is the oldest bean?

The oldest cultivar of the common bean was found in Peru and dated to about 8,000 years ago. Three other types of beans in the Phaseolus genus have also been domesticated: Lima beans (P. lunatus) probably domesticated near Lima, Peru about 5,300 years ago; runner beans (P.

Do beans help you lose weight?

Beans and other legumes can be beneficial for weight loss. These include lentils, black beans, kidney beans, and some others. Those foods tend to be high in protein and fiber, which are two nutrients that promote satiety.

Read More: Food Facts