Beans - Nature's Perfect Food

Cheri's research on Beans...

Bean eaters are associated with smaller waist sizes and a 22% lower risk of obesity. They also take in less “bad” fat and one-third more fiber than those who avoid these nutritional gems.

Beans have such an amazing nutrition track record. One cup of beans provides a whopping 13 g of fiber—which is half of what we need daily—with no saturated fat. Beans are loaded with protein (about 15g per cup) and dozens of key nutrients, including a few most women fall short on—calcium, potassium, and magnesium. Studies also tie beans to a reduced risk of heart disease, type 2 diabetes, high blood pressure, and breast and colon cancers. And surprisingly, red, pinto, and kidney beans are the highest antioxidant food, beating out both blueberries and cranberries. Cynthia Sass, Mph, Rd
Prevention – February 2008—pp 85-87

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The new U.S. Department of Agriculture dietary guideline using the Eating Right Pyramid suggests, that the foods lowest in fats, oils and sugars (fruits, vegetables, dry beans and grains) should make up the largest portion of our daily meals. The benefits of using beans on a daily basis have recently been promoted because studies show beans help to reduce cholesterol while providing excellent nutrition. When combined with nuts, seeds or grains, they form a complete high-fiber vegetable protein. Most beans contain only 2-3% fat. Beans are the perfect food for a fat-restricted diet. You may never have to count calories again. Beans contain no cholesterol, and they can help lower your cholesterol level because they are one of the richest sources of fiber! Most beans contain at least 20% protein and are high in carbohydrates which provides longlasting energy. In addition, beans provide essential B Vitamins and Iron. Adding beans to your daily meals insures total nutrition, and with our wide selection of beans you should be able to find the right flavor for you.

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Here’s a great website that will tell you about the nutritional content of all different types of beans and recipes to use them in.
http://www.foodfit.com/healthy/healthybeanguide.asp

But what about ...Some people hesitate to eat beans because they can produce too much intestinal gas. Gas develops as indigestible carbohydrates in beans pass into the large intestine, where bacteria break down the carbohydrates and produce gas. A product called Beano taken with or just before eating provides a protein that breaks down these carbohydrates, preventing or reducing gas formation.

Cultures that traditionally use beans abundantly tend to use herbs and spices said to fight flatulence. These include turmeric, ginger, cinnamon, cumin, anise, fennel seeds, caraway seeds, rosemary, lemongrass, garlic and basil.

Bean Basics
If you really want to improve the quality of your diet, think beans. A hearty and satisfying alternative to meat, beans are low in fat, and rich in protein, complex carbohydrates, B vitamins, iron, zinc, copper, and potassium. As for fiber, no other food surpasses beans. Just a half cup of cooked beans provides 4 to 8 grams of fiber — up to four times the amount found in most other plant foods. Beans also help maintain healthy blood sugar and cholesterol levels. As an added bonus, beans keep you feeling full and satisfied long after the meal is over — a definite benefit if you're watching your weight.

Cleaning
Because beans are a natural product, packages of dried beans sometimes contain shriveled or discolored beans, as well as small twigs and other items. Before cooking, sort through your beans and discard any discolored or blemished legumes. Rinse the beans well, cover them with water, and discard any that float to the top.

Soaking
There are two methods used to soak beans in preparation for cooking. If you have time — if you intend to cook your dish the next day, for instance — you may want to use the long method, as this technique is best for reducing the gas-producing oligosaccharides. If dinner is just a couple of hours away, though, the quick method is your best bet. Keep in mind that not all beans must be soaked before cooking. Black-eyed peas, brown and red lentils, and split peas do not require soaking.

The Long Method
After cleaning the beans, place them in a large bowl or pot, and cover them with four times as much water. Soak the beans for at least four hours, and for as long as twelve hours. If soaking them for more than four, place the bowl or pot in the refrigerator. After soaking, discard the water and replace with fresh water before cooking.

The Quick Method
After cleaning the beans, place them in a large pot, and cover them with four times as much water. Bring the pot to a boil over high heat, and continue to boil for two minutes. Remove the pot from the heat, cover, and let stand for one hour. After soaking, discard the water and replace with fresh water before cooking.

Cooking
To cook beans for use in salads, casseroles, and other dishes that contain little or no liquid, clean and soak as described above, discard the soaking water, and replace with two cups of water for each cup of dried beans. When beans are to be cooked in soups or stews that include acidic ingredients — lemon juice, vinegar, or tomatoes, for instance — add these ingredients at the end of the cooking time. Acidic foods can toughen the beans' outer layer, slowing the rate at which the beans cook. You'll know that the beans are done when you can mash them easily with a fork. Keep in mind that old beans may take longer to cook. The use of hard water can also lengthen cooking times. During long cooking times, periodically check the pot, and add more liquid if necessary.