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Beans - One of Nature's Most Perfect Foods!
Beans: A Nutritional Power House
Beans are found in two places on the U.S. Department of Agriculture's Food Guide Pyramid - with high-protein foods such as meat, eggs, poultry and fish, and also with vitamin-rich vegetables. The double dose of nutrition packed into beans make them a "must have" in the daily diet.
Beans are an extremely beneficial component in all diets because they are high in complex carbohydrates, protein and dietary fiber, low in fat, calories and sodium, and completely cholesterol-free. As little as a half-cup of beans added to the daily diet can be very helpful in reaching important nutrition goals.
Protein
Beans are an excellent, non-fat source of protein. Just one cup of beans provides as much as 16 grams of protein.
According to Food Label Laws and Regulations, approximately 10 percent of your daily calories should come from protein. Adults generally need to eat between 50-60 grams of protein a day.
Why is protein so important? The body converts protein into amino acids which make up and repair muscle and bone tissue. Protein also fights infections, helps heal wounds and regulates enzymes and hormones.
Complex Carbohydrates
Beans are loaded with complex carbohydrates - the nutrient that provides energy to the muscles and brain. Just one cup of beans can provide 15 percent of the carbohydrates needed daily. Plus, beans have the best type of carbohydrate for maximum energy - those considered to be low or moderate glycemic index carbohydrates. Beans and other carbohydrates with a low to moderate glycemic index have the unique ability to provide energy over a longer period of time by being slowly released into your bloodstream to provide sustained energy.
Ounce for ounce, complex carbohydrates provide half the calories of fat. They are absorbed more slowly than simple carbohydrates, such as table sugar and candy, so beans easily satisfy hunger for longer periods of time.
Fiber
Beans are one of the best sources of dietary fiber, containing both insoluble and soluble fiber. Insoluble fiber, generally thought of as "roughage" that moves quickly through the digestive system, is important in our diets because it helps promote a healthy digestive tract and can reduce the risk of some types of cancer. During digestion, soluble fiber forms a gel-like substance, which helps the body handle fats, cholesterol and carbohydrates. Soluble fiber plays a role in helping to lower blood cholesterol levels, one of the main risk factors for the development of cardiovascular disease.
Beans are found in the largest food group of the Diabetes Food Pyramid developed by the American Diabetes Association (ADA). Beans are an extremely beneficial component in the diabetes diet because they are high in dietary fiber and low in fat and sodium. A high-fiber diet helps control diabetes and maintain healthy blood glucose levels. In addition, beans are digested more slowly than simple carbohydrates - a good way to help control blood sugar levels. And, since fiber-rich foods like beans are filling, they are helpful in weight control. Just one cup of cooked beans can provide as much as 15 grams of dietary fiber, more than half the daily value (DV) of 25 grams.
Like any source of fiber, beans should be added gradually to the diet. Consumption should be increased over a four- to eight-week period, even if it's a bite or two per day, with a goal of one-half cup beans per day. It is also important to drink plenty of liquids when adding more fiber to your diet, because fluids help reduce the natural side effects of digesting fiber-rich foods. The key is to continue eating beans once the body's system is adjusted.
Potassium
Beans contain an abundance of potassium, which may help reduce your risk of high blood pressure and stroke. According to a health claim recently approved by the Food and Drug Administration, "diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke." According to USDA data, more than 80 percent of American adults do not consume the daily value for potassium (3,500 mg).
Many dry beans contain a good source of potassium naturally. Just one-half cup of cooked dry beans contains as much as 480 mg of potassium. Plus, dry-packaged beans are naturally low in sodium, with no more than 5mg of sodium in a one-half cup serving.
Folate
Our bodies do not produce folate, an important B vitamin that provides many health benefits, so it is important to get it from the foods we eat. Foods containing folate include dry beans, leafy green vegetables, fruit and fruit juices. Of all these foods, dry beans are the best source of folate. Eating one cup of cooked dry beans provides, on average, 264mcg of folate, which can help most Americans reach their daily recommended intake.
Recipes:
Fit For A King Baked Beans
Ingredients
3 slices bacon, chopped
1-1/2 cups chopped onions
3 tablespoons minced ginger root
3 cloves garlic, minced
4 cans (15 ounces each) Navy or Great Northern beans or 6 cups cooked dry-packaged Navy or Great Northern beans, rinsed, drained
1/2 cup packed dark brown sugar
1/2 cup light molasses
1/2 cup salsa catsup
1/2 cup apple cider
1 tablespoon Dijon-style mustard
1/2 cup crushed gingersnaps
1/2 teaspoon dried thyme leaves
1/2 teaspoon ground allspice
2 bay leaves
Directions
Fry bacon until crisp in medium skillet; drain bacon thoroughly on paper towels. Discard all but 1 teaspoon bacon fat; add onions, ginger root and garlic to skillet and sauté until tender, 4 to 5 minutes.
Mix all ingredients in 2-quart casserole. Bake, covered, at 300-degrees. for 2 hours; bake, uncovered, for 30 minutes. Discard bay leaves.
Note: Any canned or dry-packaged bean variety can be easily substituted for another.
Recipe makes eight main-dish or sixteen side-dish servings.
Nutrition information per serving (main dish):
Calories: 473
Fat: 3g
Carbohydrate: 100g
Sodium: 1134mg
Protein: 17g
Cholesterol: 2mg
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Bean Dip Athenos
2 cans (15 ounces each) Garbanzo or Navy beans or 3 cups cooked dry-packaged Garbanzo or Navy beans, rinsed, drained
2/3 cup fat-free sour cream
2 teaspoons minced garlic
4 teaspoons balsamic vinegar
1/4 cup chopped sun-dried tomatoes (not in oil)
1/4 cup finely chopped fresh or dried parsley
2 tablespoons chopped Kalamata or ripe olives
Kalamata olives, as garnish
Assorted vegetables and crackers
Directions:
Process beans, sour cream, garlic, and vinegar in food processor until smooth; stir in sun-dried tomatoes, parsley, and chopped olives.
Spoon into serving bowl and garnish with olives. Serve with assorted vegetables and crackers for dipping.
Tip: Dip can be made ahead of time and refrigerated overnight or for 2 to 3 hours to allow flavors to blend.
Note: Any canned or dry-packaged bean variety can be easily substituted for another.
Recipe makes 24 servings (about 2 tablespoons each).
Nutrition information per serving:
Calories: 54
Fat: 1g
Calcium: 22mg
Carbohydrate: 10g
Folate: 24mcg
Sodium: 100mg
Protein: 2g
Dietary Fiber: 2g
Cholesterol: 0mg
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Tuscan Bean, Tomato and Bread Salad
Ingredients:
4 cups cubed sourdough or Italian bread (3/4-inch cubes)
Vegetable cooking spray (may be garlic- or butter-flavored)
2 cups diced tomato
1 cup cubed cucumber
1/4 cup chopped onion
1 can (15 ounces) Great Northern beans or Pinto beans or 1 1/2 cups cooked dry-packaged Great Northern beans or Pinto beans, rinsed, drained
Salt and pepper, to taste
Basil Dressing (recipe follows)
Directions:
Generously spray bread cubes with cooking spray and toss; spray again and toss. Arrange bread cubes on jelly roll pan; bake at 375-degrees until toasted, about eight to ten minutes. Set aside.
In salad bowl, toss tomato, cucumber, onion and beans with Basil Dressing; season with salt and pepper, add toasted bread cubes and toss again. Serve immediately.
Recipe makes four main-dish servings or eight side-dish servings.
Basil Dressing
1 cup packed basil leaves
2 tablespoons olive oil
1 to 2 tablespoons balsamic or red wine vinegar
2 tablespoons water
1/8 teaspoon salt
Process all ingredients in food processor or blender until almost smooth. Refrigerate until ready to use.
Tips: Bread may be prepared one to two days in advance; cool and store in airtight container at room temperature. Basil Dressing can be made one to two days in advance; refrigerate, covered. Any prepared basil or Italian dressing can be substituted.
Note: Any canned or dry-packaged bean variety can be easily substituted for another.
Recipe makes about 1/2 cup.
Nutrition information per serving (with 1/8-cup dressing):
Calories 296
Fat: 9g
Carbohydrate: 45g
Folate: 118mcg
Sodium: 494mg
Protein: 12g
Dietary Fiber: 1g
Cholesterol: 0mg
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Best Bean Chili
Ingredients:
Vegetable cooking spray
1 pound lean ground beef
1 1/2 cups chopped onion
1 cup chopped green bell pepper
1 teaspoon minced garlic
2 to 3 tablespoons chili powder
1 to 2 teaspoons ground cumin
1 can (15 ounces) Red Kidney beans or 1 1/2 cups cooked dry-packaged Red Kidney beans, rinsed, drained
1 can (15 ounces) Pinto beans or 1 1/2 cups cooked dry-packaged Pinto beans, rinsed, drained
3 cans (14 1/2 ounces each) chili-seasoned diced tomatoes
2 tablespoons brown sugar
1 tablespoon unsweetened cocoa
Directions:
Spray large saucepan with cooking spray; heat over medium heat until hot. Cook ground beef until browned, five to eight minutes, crumbling with a fork. Add onions, bell pepper, and garlic; cook five minutes longer.
Add remaining ingredients; heat to boiling. Reduce heat and simmer, covered, 20 to 30 minutes.
Slow cooker tip: To make the chili in a slow cooker, combine all ingredients in slow cooker. Cover and cook on low five to six hours.
Note: Any canned or dry-packaged bean variety can be easily substituted for another.
Recipe makes six servings (about 1-1/3 cups each).
Nutrition information per serving:
Calories: 340
Fat: 11g
Calcium: 161mg
Carbohydrate: 39g
Folate: 101mcg
Sodium: 891mg
Protein: 24g
Dietary Fiber: 11g
Cholesterol: 47mg
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Beananza Bars
Ingredients:
1/2 cup all-purpose flour
2/3 cup packed light brown sugar
2/3 cup quick-cooking oats
1 cup natural wheat and barley cereal (Grape Nuts)
1 can (15 ounces each) Pinto or Great Northern beans or 1-1/2 cups cooked dry-packaged Pinto or Great Northern beans, rinsed, well drained, coarsely chopped
3/4 cup dark raisins
3/4 cup chopped dates
1 cup flaked coconut
1/2 cup chopped walnuts or almonds
7 tablespoons melted margarine
1/2 cup honey
1 teaspoon vanilla
1 teaspoon ground cinnamon
1/8 teaspoon salt
Directions:
Combine flour, brown sugar, oats, cereal, beans, raisins, dates, coconut, and walnuts in large bowl. Add remaining ingredients, mixing well. Press mixture evenly into greased 13 x 9-inch baking pan.
Bake at 350-degrees. until bars are browned and firm to touch in center, 20 to 25 minutes. Cool completely before cutting.
Tips: 1-2/3 cups low-fat granola cereal can be substituted for oats and natural wheat and barley cereal. Use a pastry cutter to chop beans quickly and easily.
Recipe makes 32 to 36 bars.
Nutrition information per serving (36 bars):
Calories: 134
Fat: 4g
Carbohydrate: 23g
Folate: 13mcg
Sodium: 103mg
Protein: 2g
Dietary Fiber: 2g
Cholesterol: 0mg
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See also:
Beans and Lentils
Beneficial Bytes: Beans
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