Often identified as the cause of flatulence, dried beans are are a healthy source of protein and carbohydrates. Although vegetarians often look to beans to replace meat servings, everyone should add more beans to their diet. The 2005 Dietary Guidelines for Americans recommends consuming at least three cups of beans each week.
Types
Dried beans are considered a part of the legume family, plants characterized by pods containing a row of seeds. According to the U.S. Department of Agriculture's Economic Research Service, the most popular variety of dry bean in 2008 was the pinto bean, followed by navy, black, Great Northern and garbanzo beans, also known as chickpeas. The United States produces at least 10 other leading varieties, as well as many specialized types of beans grown in smaller quantities, including fava, mung, appaloosa and anasazi beans. Not all beans are considered dry beans, like green beans, string beans, lima beans and fresh soybeans, known as edamame.
Features
Dry beans are both a protein and a carbohydrate. A one-half cup serving contains six to seven grams of protein, or 10 percent of the recommended dietary allowance, and roughly 25 grams of carbohydrates. The USDA food pyramid considers one serving of dry beans equivalent to one one-ounce serving of lean beef or one full serving of vegetables. Dry beans, a rich source of plant protein, also provide several other nutrients including iron, potassium, zinc, phosphorous, magnesium, manganese, copper and calcium.
Significance
Dry bean's potassium content, 500 mg in a one-half cup serving of cooked beans, may prove beneficial to those suffering from hypertension. Close to 75 percent of the fiber in one serving of cooked dry beans, roughly 30 percent of the daily value, is insoluble fiber which may help to prevent colon cancer. The remaining 25 percent is soluble which may help to reduce blood cholesterol.
Dry beans are also rich in folacin, with a one-half cup serving providing 36 percent of the recommended daily intake. Our bodies rely on folates for the production and maintenance of new cells and the prevention of anemia. Folates are especially important during rapid growth periods like infancy and pregnancy, and they may also be critical in prevent changes to DNA that may result in diseases such as cancer.
Considerations
Because of the large amount of dietary fiber, your body absorbs the carbohydrate content of beans over a longer period of time. The result is that you may feel full for a longer period of time, and your blood sugar levels will remain more stable. Most types of dry beans have a low rating on the glycemic index.
Warning
Although a one-half cup serving of dried beans contains only 100 to 120 calories, they become diluted, along with many of the beans' other nutrients, when canned in liquid.
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