{"id":9315,"date":"2021-05-18T16:49:22","date_gmt":"2021-05-18T20:49:22","guid":{"rendered":"https:\/\/eatrightpa.org\/?p=9315"},"modified":"2021-10-30T04:23:47","modified_gmt":"2021-10-30T04:23:47","slug":"benefits-of-beans","status":"publish","type":"post","link":"https:\/\/www.eatrightpa.org\/blog\/2021\/05\/18\/benefits-of-beans\/","title":{"rendered":"Benefits of Beans"},"content":{"rendered":"

By Laura M. Ali, MS, RDN, LDN<\/b><\/p>\n

You probably grew up knowing that beans were good for you, but the only way your mom got you to eat them was by putting them in chili!  Let\u2019s face it, beans got a bad rap and were often the butt of jokes (pun intended!).  But, as usual, mom knew something beyond the joke \u2013 there are many benefits of beans.  They are a nutritional powerhouse, an inexpensive source of protein, and a versatile ingredient that can be used in a variety of meals and dishes.<\/span><\/p>\n

The 2020 \u2013 2025 Dietary Guidelines for Americans recommends that adults eat between 1 \u2013 \u00bd and 3 cups of beans, peas, and legumes weekly, and yet less than 20% of Americans currently meet this goal.<\/span>1  <\/span>Beans are a great source of plant protein, are full of fiber, vitamins, minerals, and antioxidants.  They are a perfect addition to a plant-forward diet.<\/span><\/p>\n

Types of Beans<\/h3>\n

So, what are beans?  Beans, also called pulses, come from the edible seeds of a plant.  They are enclosed inside an outer casing called a pod. They include beans, lentils, and peas.  Fresh beans are the seeds that are in the pod and ready to eat, like cannellini beans, peas, and soybeans.  Dried beans are the seeds that have dried inside the pod, like kidney beans, lentils, or pinto beans.    <\/span><\/p>\n

Nutrition Facts of Beans<\/h3>\n

There are many benefits of beans; both fresh and dried beans are full of nutrition.  They are rich in protein, fiber, vitamins, and minerals that are important for reducing the risk of many chronic diseases.  And like other vegetables, they are also rich in antioxidants, with the pigment in the skin providing the richest source.  <\/span><\/p>\n

Beans for Protein<\/b> \u2013 Beans and peas are a great source of plant protein.  A half-cup of cooked dry beans has between 6g and 9g of protein and is a great alternative to meat-based protein. They can easily be substituted for meat or added to meat in many dishes.   <\/span><\/p>\n

Fiber<\/b> \u2013 Most of the calories in beans come from complex carbohydrates that are rich in fiber – both soluble and insoluble.  Soluble fiber pulls water into the GI tract and traps cholesterol, especially LDL cholesterol, and pulls it out of the body.  Insoluble fiber is the non-digestible part of the plant. It provides bulk which slows the movement of food and waste through the GI tract.  This helps keep you feeling full longer and helps to keep blood sugar levels consistent.  This insoluble fiber is also known as a prebiotic.  It provides food for the healthy bacteria in your GI tract which supports your immune system.  <\/span><\/p>\n

 <\/span>Vitamins, Minerals, and Antioxidants<\/b> \u2013 Nutrients like folate, iron, magnesium, and potassium are nutrients that many Americans don\u2019t get enough of and are found in abundance in beans.  These nutrients are important for helping to support blood pressure, use energy and move oxygen through our body.  Like other fruits and vegetables, beans are full of antioxidants that help destroy free radicals that are associated with heart disease, cancer, and aging.   <\/span><\/p>\n

Decreasing Side Effects of Beans<\/h3>\n

Yes, beans have gotten a bad rap over the years and are known for causing gas and bloating.  Beans have a sugar that we can\u2019t break down completely.  That sugar is good for us. It gives the bacteria in our intestine something to feed on, but it does increase gas production.  A little gas is normal and a sign of healthy digestion but if it is uncomfortable or too much there are things you can try to reduce it.<\/span><\/p>\n

First, make sure the beans are cooked well.  If you are using dry beans, soak them before cooking which will break down some of this starch. Follow that with cooking them completely to break down the sugar as much as possible.  <\/span><\/p>\n

Second, go slow!  If you aren\u2019t used to eating beans, gradually add them into your meals and build up to the recommended 1-1\/2 to 3 cups weekly.  <\/span><\/p>\n

Third, if you still have issues, try adding an enzyme to help break down the sugar in the beans before you eat them.  One of the common forms is called Beano\u00ae and is available in most pharmacies.  <\/span><\/p>\n

Cooking with Beans<\/b><\/p>\n

Beans are an incredibly versatile food.  While many of us associate beans with chili or a bean dip, they can be added to almost any part of the meal. Here are some favorite recipes from dietitians across Pennsylvania.  <\/span><\/p>\n

For <\/span>breakfast<\/b>, toss beans into scrambled eggs, or try this simple and delicious 4 ingredient <\/span>Chickpea and Rosemary Fritatta<\/span><\/a> or on <\/span>top of toast with greens and an egg<\/span><\/a> \u2013 just toast a piece of whole grain bread, add some saut\u00e9ed greens and top with beans and fried egg by <\/span>Helen Matusky, RDN, LDN<\/i><\/b>.  <\/span><\/p>\n

Bean dips are an easy appetizer to throw together and easy to make but beans can also be an easy snack!  For a classic dip for veggies or pita bread, you can\u2019t go wrong with this delicious <\/span>Chickpea hummus<\/span><\/a> from <\/span>Heather Mangieri, MS, RDN, CSSD, LDN<\/i><\/b>.  And if you want an easy snack, that you can make ahead and nibble on all week these zesty little <\/span>Lemon Chickpeas<\/span><\/a> from <\/span>Deanna Seagrave Daly, RD<\/i><\/b> are the perfect solution!<\/span><\/p>\n

If your family isn\u2019t used to eating beans, the easiest way to introduce them is by adding them to meals they are already familiar with.  A hearty chili is a perfect place to start. Try adding to a southwestern style meal like this easy <\/span>Mexican Lasagna<\/span><\/a> from <\/span>Melissa Altman \u2013 Traub, RD<\/i><\/b> which takes less than an hour to pull together!<\/span><\/p>\n

Beans are an easy addition to soups, stews, and side dishes.  Give this <\/span>Tuscan Turkey Bean and Butternut Squash soup<\/span><\/a> from Heather Mangieri or my <\/span>Italian Sausage and Bean Soup<\/span><\/a> or classic Italian dish of <\/span>Beans and Greens<\/span><\/a> a try!  <\/span><\/p>\n

For a quick hearty dinner this Creamy Beany Broccoli Soup from Leslie Bonci, MS, RDN at <\/span>Active Eating Advice,<\/span><\/a> will be a sure winner!<\/span><\/p>\n

Creamy, Beany Broccoli Carrot Soup<\/b><\/p>\n

Ingredients<\/strong><\/p>\n