FULL OF BEANS
FULL OF BEANS
Beans are amongst the best of all food buys. Also called legumes, they include not only dried beans—such as adzuki, black, cranberry, garbanzo, kidney, lima, pinto, soy, and white beans—but also lentils and peas.
Here are some bean basics.
Beans are very healthful: There’s a reason why beans have sustained civilizations throughout history: they are inexpensive sources of protein, complex carbohydrates, contain B vitamins (including folate), iron, zinc, phosphorus, potassium, magnesium, some calcium, and healthful phytochemicals, but have very little fat. Beans are some of the best sources of fiber—a half cup has five to nine grams (about 25% of your daily goal), including both insoluble fiber, which helps prevent constipation, and soluble fiber, which helps lower blood cholesterol. The FDA recently allowed labels on beans to claim that "diets including beans may reduce your risk of heart disease and certain cancers." Beans may also help control weight as well as blood sugar. Eat a variety to get the broadest range of nutrients.
Do dried beans count toward the new 9-a-day goal for fruits and vegetables?
Yes. The government’s dietary guidelines consider legumes to be vegetables. A serving is a half a cup, and three cups a week are recommended. Keep in mind that beans contain more calories—90 to 120 per half cup—than other vegetables.
Are canned beans as nutritious as dried?
Yes, bean for bean, canned and dried beans provide the same nutrients. If you look at the numbers, canned beans may seem to contain fewer calories and less fiber, but that’s because they are often plumper (from absorbing more water), so there are fewer beans per serving. Their main drawback is the added sodium. However, you can rinse away as much as 40% by draining and running them under water for about a minute. Or look for low or reduced-sodium versions. Keep a variety of canned beans in the pantry for last-minute meals. My wife and I especially like mixing a can of pork and beans (not the pork part) and a can of spinach for an instant, healthy soup combination.
Do I need to cut beans with grains to get a "complete" protein?
No. With the exception of soybeans, beans do not contain all nine essential amino acids needed to make a complete protein. But this is not a problem, since other proteins you eat any time that day will provide the missing amino acids.
Why do beans cause gas?
Beans contain complex sugars, called oligosaccharides, which are fermented by bacteria in the intestines, producing gas. Navy and lima beans are the worst offenders. Eating beans more often actual lessens the problem. Soaking the beans and changing the water before cooking reduces the amount of flatulence-producing substances. Adding some baking soda to the soaking water might also help a bit—but can increase the loss of B vitamins.
What about Beano—will it reduce gas?
Yes, its active ingredient, an enzyme called alpha-galactosidase, breaks down some of the complex sugars in beans that we don’t digest. Beano comes as tablets or drops that you swallow along with the beans or add to them. Similar products, including less expensive generics, contain the same active ingredient.
How do you cook dried beans?
After sorting through and washing the beans, soak them for six to eight hours or overnight. This shortens cooking time and makes the beans more digestible, so they are less likely to cause gas. If you use boiling water, soaking takes only an hour or two. When ready to cook, change the water and add herbs and spices, such as garlic, oregano, cumin, and cayenne. Cooking times vary (generally 30 minutes to two hours), so see package for directions. Split peas and lentils (best for soups and stews) don’t need soaking and cook up fairly fast—as little as five minutes for yellow lentils. Packaged instant beans (precooked and re-dried) take only five minutes or so to soften, but may be high in sodium.
What are some meal ideas?
Toss beans in chili, soups, salads and pasta; use them with, or in place of, meat in chili. Combine them for colorful bean salads. Mash beans with yogurt and spices for a sandwich spread (humus is a spread made from mashed chickpeas). Canned refried beans—look for a low-fat or fat free versions—can be used for dips. Canned chickpeas can be roasted in the oven for a crunchy snack.
Beans are amongst the best of all food buys. Also called legumes, they include not only dried beans—such as adzuki, black, cranberry, garbanzo, kidney, lima, pinto, soy, and white beans—but also lentils and peas.
Here are some bean basics.
Beans are very healthful: There’s a reason why beans have sustained civilizations throughout history: they are inexpensive sources of protein, complex carbohydrates, contain B vitamins (including folate), iron, zinc, phosphorus, potassium, magnesium, some calcium, and healthful phytochemicals, but have very little fat. Beans are some of the best sources of fiber—a half cup has five to nine grams (about 25% of your daily goal), including both insoluble fiber, which helps prevent constipation, and soluble fiber, which helps lower blood cholesterol. The FDA recently allowed labels on beans to claim that "diets including beans may reduce your risk of heart disease and certain cancers." Beans may also help control weight as well as blood sugar. Eat a variety to get the broadest range of nutrients.
Do dried beans count toward the new 9-a-day goal for fruits and vegetables?
Yes. The government’s dietary guidelines consider legumes to be vegetables. A serving is a half a cup, and three cups a week are recommended. Keep in mind that beans contain more calories—90 to 120 per half cup—than other vegetables.
Are canned beans as nutritious as dried?
Yes, bean for bean, canned and dried beans provide the same nutrients. If you look at the numbers, canned beans may seem to contain fewer calories and less fiber, but that’s because they are often plumper (from absorbing more water), so there are fewer beans per serving. Their main drawback is the added sodium. However, you can rinse away as much as 40% by draining and running them under water for about a minute. Or look for low or reduced-sodium versions. Keep a variety of canned beans in the pantry for last-minute meals. My wife and I especially like mixing a can of pork and beans (not the pork part) and a can of spinach for an instant, healthy soup combination.
Do I need to cut beans with grains to get a "complete" protein?
No. With the exception of soybeans, beans do not contain all nine essential amino acids needed to make a complete protein. But this is not a problem, since other proteins you eat any time that day will provide the missing amino acids.
Why do beans cause gas?
Beans contain complex sugars, called oligosaccharides, which are fermented by bacteria in the intestines, producing gas. Navy and lima beans are the worst offenders. Eating beans more often actual lessens the problem. Soaking the beans and changing the water before cooking reduces the amount of flatulence-producing substances. Adding some baking soda to the soaking water might also help a bit—but can increase the loss of B vitamins.
What about Beano—will it reduce gas?
Yes, its active ingredient, an enzyme called alpha-galactosidase, breaks down some of the complex sugars in beans that we don’t digest. Beano comes as tablets or drops that you swallow along with the beans or add to them. Similar products, including less expensive generics, contain the same active ingredient.
How do you cook dried beans?
After sorting through and washing the beans, soak them for six to eight hours or overnight. This shortens cooking time and makes the beans more digestible, so they are less likely to cause gas. If you use boiling water, soaking takes only an hour or two. When ready to cook, change the water and add herbs and spices, such as garlic, oregano, cumin, and cayenne. Cooking times vary (generally 30 minutes to two hours), so see package for directions. Split peas and lentils (best for soups and stews) don’t need soaking and cook up fairly fast—as little as five minutes for yellow lentils. Packaged instant beans (precooked and re-dried) take only five minutes or so to soften, but may be high in sodium.
What are some meal ideas?
Toss beans in chili, soups, salads and pasta; use them with, or in place of, meat in chili. Combine them for colorful bean salads. Mash beans with yogurt and spices for a sandwich spread (humus is a spread made from mashed chickpeas). Canned refried beans—look for a low-fat or fat free versions—can be used for dips. Canned chickpeas can be roasted in the oven for a crunchy snack.
posted by Stan Kent at
10:32 AM
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