Benefits of beans
BEANS ARE A POWERHOUSE OF NUTRIENTS AND CAN REGULATE BLOOD PRESSURE AND CHOLESTEROL
Besides the fact that this is bean harvest season, it’s a good time to think about incorporating this highly nutritious and healthpromoting food into our meal plans.
Beans are legumes — plants with seeds split into two halves. (Peanuts are legumes as well.) I was surprised to learn that dry beans like pinto, black and great northern are produced from the same plant species as green beans. Dry beans are allowed to mature and dry
in their pods before being harvested, explain bean growers. Green beans are harvested when the beans inside are still tiny. So we are really eating the pods when we eat green beans.
Beans are further defined by experts as “dried edible beans” — the mature edible seeds of the bean plant. Here are some reasons why we might want to include them in our diets:
They’re cheap Personally, I consider these inexpensive nutrient powerhouses as the best nutritional buy in the whole supermarket.
They’re bursting with nutrients One cup of cooked beans provides as much protein as two eggs or 57 grams of meat, fish or poultry. Beans are naturally low in fat and rich in antioxidant substances that fight off the effects of premature aging and disease.
They help regulate blood pressure
Largely due to their provision of potassium and magnesium, beans and other legumes are an integral part of the DASH diet — Dietary Approaches to Stop Hypertension. Research shows that eating small servings of beans (along with seeds and nuts) four or five times a week lowers blood pressure, especially when combined with a lowsodium diet.
They help lower blood cholesterol levels
Beans are rich in a certain type of dietary fibre called soluble fibre. This type of fibre literally helps pull extra cholesterol out of the body on its journey through the digestive tract.
They can help control diabetes
Almost half the carbohydrates in beans are in the form of dietary fibre, an indigestible substance that does not contribute to blood sugar spikes.
They are versatile Besides my appreciation that you almost can’t overcook beans, they work in a variety of dishes. Use them as your primary protein source or as a vegetable in salads and side dishes. They can also be incorporated into appetisers, breads and desserts.
They last a long time
Properly stored (cool and dry) beans can be stored safely for a year, according to the California Dry Bean Advisory Board.
About the “other” issue…according to the Nebraska Dry Bean Growers Association, when undigested carbohydrates in beans reach the large intestine, they are fermented by bacteria and form gas. On the positive side, the more we eat beans, the less frequent these side effects become. Soaking beans and discarding the water several times before cooking can also help.