Download Beans - Iowa State University

Why is it so tough to get people to consider eating beans/legumes in a state that grows them?
Many dietitians would say beans are one of the healthiest foods available! Cooked dry beans are
a part of two food groups in My Pyramid and the 2005 Dietary Guidelines. They fit into both
Vegetables and Lean Meat and Beans. One half cup of cooked beans is a serving and equates to
eating about 2 ounces of lean protein. Beans are naturally low in fat of all types and high in fiber
content. (For example 1 cup of lentils provides 17 grams of protein, 8 grams of dietary fiber, and
less than 1 gram of fat).They are packed with nutrients such as folate, magnesium, potassium,
vitamin B6, zinc, copper and iron. Beans have the ability to lower cholesterol, combat heart
disease, stabilize blood sugar, reduce obesity, relieve constipation and diverticular disease,
reduce high blood pressure, and lessen the risk for cancer!! No wonder they are seen by many as
a “nutritional powerhouse”!!
Beans are incredibly versatile! You can utilize them in a different cuisine every day of the week!
Consider Mexican bean burritos, French white beans Provencal, Indian dal (lentils), Italian pasta
e fagioli (pasta-and-bean soup), Cuban black beans and rice, Middle Eastern hummus
(chickpeas), or Egyptian foole (fava beans). That doesn't even include the American favorites:
black-eyed peas, baked beans, chili, or navy bean or lentil soup. Check out some of the recipes
at these websites:
http://www.beanbible.com/
http://www.vegsoc.org/cordonvert/recipes/beansnuts.html
www.northarvestbean.org
www.meatlessmonday.com
How many beans should you aim to consume? My Pyramid recommends 2 ½ or 3 cups per
week. If this seems impossible due to “gassy” reasons, teach your body to digest beans without
discomfort by slowly adding them into your diet. Eat 1 Tbsp of cooked beans each day for a
week. Then add another tablespoon each week for eight weeks. Two months later you will have
reached the recommended 3 cups of cooked beans per week. By gradually increasing your bean
intake, you will allow your gut to adjust to the extra indigestible sugars that the bacteria attack
which results in gas development and discomfort. Rinse canned beans in a colander with cool
water for at least a minute to reduce 40% of the sodium. If cooking dried beans, soak overnight
and then pour off the liquid that beans are soaked in and add fresh water for cooking. This will
eliminate a large percentage of the indigestible carbohydrates and make them easier to digest.
See attached recipes on cooking beans in your crock pot!
Research has shown choosing beans as an alternative to meat or animal protein can decrease
the risk for heart disease, cancer and diabetes. Studies have shown that substituting bean protein
for meat will help extend our health span. When choosing beans over meat you don’t just avoid
the negatives such as saturated fat but you also get the positives of all the fiber, vitamins,
minerals and phytonutrients! Another plus is that eating plant protein leads to less calcium loss
than animal protein. This especially benefits those vulnerable to osteoporosis. In addition, plant
protein provides phytonutrients that are bone friendly!
DO it for your heart! Consuming beans frequently is associated with lower cholesterol levels.
Eating just ½ cup of beans each day is just as effective as oat bran (both offer soluble fiber).
Blood triglyceride levels are also lowered with the regular consumption of beans and HDL (good)
cholesterol levels are given a boost! Beans are a rich source of the B vitamin folate which plays a
critical role in the reduction of homocysteine levels. Since homocysteine is damaging to blood
vessel walls when it accumulates, it poses an increased risk of cardiovascular disease. Along
with the folate, you’ll get a healthy dose of potassium, calcium and magnesium,. That’s a
combination that’s associated with a reduced risk of heart disease and high blood pressure.
Beans and Blood Sugar: The soluble fiber in beans plays a role in blood sugar control as well. If
you have diabetes or insulin resistance, beans can help balance blood sugar levels and provide a
steady slow release of carbohydrate for energy. The fiber in beans keeps blood sugar from rising
to rapidly after a meal. Beans can also help you feel full and that helps in weight management!
Cancer Control: There is promising evidence that beans may help to prevent cancer, particularly
pancreatic cancer and cancers of the colon, breast and prostate. Cancer rates are lower in
countries with higher rates of bean consumption. Beans contain phytoestrogens called “lignans”
which may reduce the risk of cancers related to estrogen levels (breast cancer and possibly
prostate cancer). Beans also contain compounds called “phytates” which may help prevent
certain types of intestinal cancer.
Which beans are best? Any that you will eat! Here is a look at the fiber content of various
legumes and some tips to get you eating more of them!
Fiber per ½ cup serving: (beans contain both pectin and cellulose)
Lentils=8 grams
Black beans=7.5 grams
Pinto beans=7.5 grams
Kidney beans=5.5 grams
Chickpeas=4 grams
Tips:
• Hummus is quick and easy to make-puree canned chickpeas/garbanzo beans with
chopped garlic and a little olive oil
• Bean salads are fast to make-toss different varieties together for a colorful salad-add
some vinaigrette dressing or just fresh herbs and olive oil
• Baked beams count, too! Buy them or make them without too much added sugar, salt or
fat (bacon)
• Don’t forget about lima beans or green peas available year round in freezer section of
store
• Combine beans with pasta for a salad or main dish
• Mash or puree beans of any type with garlic, spices and a little olive oil for a sandwich or
cracker spread
• Use beans in Mexican cooking-whole or refried- be sure lard is not an ingredient listed on
label of canned refried beans-look for “vegetarian” brand
• Toss beans into soup, salad or add to a homemade pizza for more protein and flavor!
• Begin with lentils-they are delicious and less gas producing than other beans
Now that you know the good things beans can do for your health, perhaps you’ll try to work them
into your eating on a regular basis! They are truly a nutritional wonder!
Sally
Sally Barclay, MS RD LD
Nutrition Clinic for Employee Wellness
Iowa State University
27B MacKay Hall
Ames, IA 50011
(515) 294-9625
[email protected]