5 Reasons Why You Shouldn’t Avoid Eating Beans:
1) Beans are good source of protein and fiber.
Protein helps maintain muscle mass while fiber keeps us feeling full longer. Fiber aids in weight loss and helps with cholesterol levels.
Both proteins and fibers have been shown to lower blood pressure, reduce risk for heart disease, diabetes, cancer, arthritis, osteoporosis, depression and other diseases such as Alzheimer’s Disease (AD).
2) Beans contain all nine essential amino acids which are needed for growth, development and repair of body tissues.
They also provide B vitamins, iron, zinc, potassium and manganese. These nutrients are necessary for healthy bones and nervous system function.
3) Beans contain lysine which is required for proper brain function.
Lysine plays a role in neurotransmission in the brain which is vital to learning ability and memory formation.
4) Beans contain thiamin, riboflavin, niacin and vitamin B6.
Thiamin is an essential nutrient which helps convert food into energy. Riboflavin is involved in the metabolism of fats and carbohydrates.
Niacin helps regulate blood sugar levels and aids in the absorption of fat soluble vitamins A, D, E and K. Vitamin B6 assists in the synthesis of DNA and RNA.
5) Beans are cheap and economical.
A 1/2 cup serving of black beans only costs about a dime and contains 9 grams of fiber. This amount of black beans would cost less than a dollar at most grocery stores.
This makes it easy to add beans to your daily diet while staying on a budget.
Beans contain oligosaccharides and phenolic compounds that help prevent cancer by increasing digestive enzymes, preventing the growth of tumor cells and normalizing blood glucose levels.
So don’t avoid eating beans because they’re bad for you. Just don’t overdo it.
Here are 7 tips to eating beans:
1) When buying canned beans, always look for no salt added or low sodium varieties.
2) Always drain and rinse canned beans thoroughly before using in recipes.
3) Make your own bean broth by soaking 1 cup of dry beans overnight, drain and place in pot with 5 cups of water and simmer until soft.
Drain the beans and reserve the liquid. Mash the beans and place in a strainer to drain for at least 30 minutes.
4) Soak dried beans in water 8 hours before cooking.
5) Beans can be cooked from dry but will take longer.
Always boil beans for at least 10 minutes before pressure cooking.
6) Always add a bay leaf and a dash of soy sauce or tamari when cooking beans.
This will enhance flavor and prevent gases from forming.
7) Beans should be eaten with whole grains such as brown rice and quinoa, vegetables and a lean source of protein.
How do you eat beans?
1) Add chopped green peppers, onion, and garlic to black beans while cooking.
2) Add cumin, chili powder, cilantro and lime juice to cooked black beans to make homemade bean salsa for taco salad.
3) Combine cooked black beans with chopped mushrooms, tomatoes, olives, peppers and Italian dressing to make homemade hummus.
4) Stir cooked beans into whole grain pasta and top with grated Parmesan cheese.
5) Combine cooked black beans with chopped tomatoes, scallions, cilantro and chopped chilies for a homemade burrito filling.
6) Stir chopped cooked black beans into whole grain pancake batter.
7) Combine equal parts of cooked black beans and mashed sweet potatoes.
Add a little water, oil or bean juice to thin down the mixture. Season with cinnamon and nutmeg.
PS: If you love beans as much as I do, check out the International Bean Commission for more bean recipes and nutrition information.
Sources & references used in this article:
Breaking Muscle by S Ranganathan – 2020 – d-nb.info
Food legumes in human nutrition: a personal perspective by J Taraday – breakingmuscle.com
Ten reasons why biotechnology will not ensure food security, protect the environment and reduce poverty in the developing world by SS Deshpande – Critical Reviews in Food Science & Nutrition, 1992 – Taylor & Francis
Eat your veg by MA Altieri, P Rosset – Ethical issues in biotechnology, 2002 – books.google.com
Geographies of food: following by K Powell – 2003 – nature.com