Beans present cooks with a lot of flavor and texture options, as well as a host of health benefits. They belong to the class of foods called legumes, which also includes peas and lentils. In addition to being a rich source of vitamins and minerals, beans contain a lot of heart-healthy fiber and are a low-fat source of carbohydrate and protein.
Vitamins and Minerals
Lima, kidney, pinto, edamame, adzuki, fava and black beans are some of the varieties of beans commonly used in cooking. While the nutritional profile for each bean may vary in its specifics, beans in general feature similar nutrition benefits. For example, 1 cup of kidney beans provides 3.25 mg of iron, 72 mg of magnesium, 655 mg of potassium and 51 mcg of folate. The Institute of Medicine's daily recommendations for these important nutrients for most adults are 8 to 18 mg of iron, 300 to 420 mg of magnesium, 470 mg of potassium and 400 mcg of folate. With only 1 cup of kidney beans, you can make a significant contribution to fulfilling the daily requirements.
Fiber
Beans are a rich source of fiber. Soluble fiber, the type found in beans, has been studied extensively; it has been shown to help lower blood cholesterol, control blood sugar and normalize bowel movements. The Institute of Medicine recommends that adult men up to age 50 consume 38 g of fiber daily, decreasing to 30 g after that; for adult women, 25 g is recommended for the same age group, decreasing to 21 g afterward. One cup of navy beans provides 19.1 g of fiber; 1 cup of black beans provides 15 g. Eating two servings of these beans daily can help you to meet or exceed fiber recommendations.
Other Benefits
Beans contain essential macronutrients in a healthy package. Beans, a source of complex carbohydrates, are a better option than simple carbohydrates, such as cookies or candy. They contain healthier a protein option than high-fat proteins, such as red meat or poultry with the skin. Low in fat and cholesterol-free, beans provide a complete nutrition profile. For example, 1 cup of kidney beans contains 215 calories, very little fat and no cholesterol.
Cooking Tips
You can cook with dried or canned beans. Soak dried beans overnight for 6 to 8 hours to prepare them for cooking. Rinse the beans the next day; cover them completely with fresh water in the pot. Add desired spices and flavorings; after the water comes to a boil, reduce to a simmer. When they are completely cooked, beans should be easily mashed; this can happen in as little as 45 minutes of simmering. Canned beans can be used immediately; first rinse them thoroughly to remove the excess salt used in the canning process.
References
- USDA National Nutrient Database for Standard Reference
- Institute of Medicine of the National Academies; Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Vitamins
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet; November 2009
- USDA National Nutrient Database for Standard Reference: Fiber
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