RSS
Home
Superfood Series: Beans, No.3
Print
Email
RSS
Subscribe
Broad beans, shelled and lightly cooked
How well do you know your Superfoods? Stay tuned over the next few weeks for the Superfood Series. We’ll take a look at some of the most power-packed foods available—and learn why they’re good for you, how to pick the best ones at the supermarket, and tasty methods for preparing them.
Superfood #3: Beans
Did you know that beans hold two spots on the U.S. Department of Agriculture’s Food Guide Pyramid? They fit in the meat and eggs category because of their high protein levels AND the vegetable category due to their vitamin and mineral content.
Health benefits of beans
Beans are full of valuable antioxidants (the disease-fighting properties of plant foods). In a U.S. Department of Agriculture study, researchers studied the antioxidant properties of over 100 different foods. Six types of beans—red, kidney, pinto, black, navy, and black-eyes peas—made the top forty list. Adding antioxidant-rich beans to your diet may help you fight aging, as well as diseases such as cancer, Alzheimer’s and Parkinson’s.
Beans are also a good source of complex carbohydrates and fiber, which helps you feel fuller longer. The American diet tends to be low in fiber: the average American eats 15 grams of fiber a day, while the recommended amount is 25-40 grams. One cup of cooked beans provides 12 grams of fiber! Including beans in your diet may help you lose weight without feeling hungry.
Beans are naturally low in fat and sodium. They are a wonderful source of protein and are a nutritious replacement for meat and poultry in a vegetarian diet.
Beans rank low on the glycemic index scale, which means they do not cause a drastic spike in blood sugar. Rather, they are released slowly into the bloodstream, providing sustained energy. This characteristic makes beans a good choice for people dealing with diabetes, or for anyone who wants to maintain consistent blood sugar levels.
The latest dietary guidelines suggest consuming three cups of cooked beans per week. This may sound like a lot, but considering the wide variety of beans available and the many different methods of preparation, three cups is an achievable goal.
Choosing the best beans
Dry beans or canned? Canned vegetables usually contain fewer nutrients than their frozen or fresh counterparts, and beans are no exception. The canning process results in the loss of some water-soluble vitamins as well as a little fiber. Canned beans also contain more sodium than dry beans. However, the convenience of canned beans makes them a good option for busy schedules.
If you are wanting to add some beans to a soup or a burrito, for example, opening up a can is likely the most convenient option and still very healthy. However, if you are planning a meal based around beans, preparing those beans from scratch may be a better alternative.
Dry beans cost less per pound than canned beans. Depending on the brand and the type of beans, the canned form is approximately twice the price of dried beans. You may also factor in the price of labor (soaking and cooking the beans) when considering the best option for you and your family.
If you prefer to use canned beans, be sure to drain and rinse the beans thoroughly before adding them to your meal. Rinsing will help remove some of the sodium as well as those annoying oligosaccharides—the substances that can cause gas and bloating.
Preparing beans
- Black bean burritos
- Green salad with chopped veggies and kidney beans
- Three-bean soup (try garbanzo, navy and red beans)
- Meat chili with beans
- Carrots sticks or pita bread with hummus (mashed garbanzo beans with a touch of olive oil, garlic and lemon juice)
- Pasta salad with beans
Visit this site for specific instructions on how to cook dried beans.
Recipe for slow-cooked refried beans (without the refry)
Combine 3 cups dry pinto beans—no need to soak—in a crockpot with 9 cups of water. Add 2 teaspoons of salt, some chopped onion and garlic. Cook on high for 8-9 hours, adding more water if necessary.
Remove the liquid and half the beans; mash beans with a potato masher, adding liquid as necessary. Return mashed beans and half a cup of liquid to the crockpot and stir.
Serve as a side or as a filler for burritos or tacos.
Do you have any additional ideas for quick and easy ways to incorporate beans into your diet? Please do share! Leave a comment below or email me: abbychou@gmail.com.
Related Articles:
Add a Comment
