Beans Offer Many Health Benefits!
Beans (legumes) are a large part of the Hispanic food culture. A good example of the importance and use of this food can be seen in the consumption of beans by Mexican Americans. This group of people eat approximately 34 pounds of beans per capita. This seems to be an especially large amount when compared to the average non-Hispanic American who consumes only six pounds per capita.
Different Hispanic cultures use different types of beans in their cooking. Black beans are often used by Cubans, Southern Mexicans, Central Americans, and Venezuelans, where as Cubans Central South Americans and Hispanic Caribbeans prefer red kidney beans. Pigeon beans are also popular in Puerto Rico and the Dominican Republic. Chick peas are used in Venezuela and Brazil.
Although different varieties of beans vary in both flavor and color, all have similar nutritional value. A 1/3 cup serving of cooked beans has about 80 calories and contains complex carbohydrates, fiber, B vitamins, potassium and no cholesterol or saturated fat. Legumes, when combined with grains, also provide all of the essential amino acids your body needs. This means that you can have a healthful, complete source of protein without the unhealthful fats found in meat.
Beans are not only useful for meeting daily protein requirements, but also offer many amazing health benefits. Legumes are a wonderful source of soluble fiber, which has been proven in many clinical trials to lower cholesterol. A University of Kentucky study showed that consuming one cup of beans per day can lower cholesterol as much as 19%! Fiber also promotes healthy digestion and intestinal function and may help to prevent colon cancer. Fiber helps to keep you fuller for a longer period of time, which can be especially useful when trying to lose weight and control appetite. Other studies have also shown that consuming beans can decrease your risk of heart disease and stroke.
Incorporating more beans into your diet is not as difficult as you might think. Both dried and canned beans offer the same benefit, but it is important to note that canned beans contain a lot of salt (sodium), which can be problematic for those with high blood pressure. If you are going to use canned beans, be sure to rinse them thoroughly to remove excess sodium. Those new to eating beans can begin adding beans to the diet by substituting beans for meat twice a week or adding them to already-loved dishes. Try preparing soups or other meatless dishes such as bean spreads. Legumes can also be added to salads or incorporated into snacks.
A few brief tips to remember when cooking beans are as follows:
- When cooking dried beans, change the water several times during the soaking process. This will help to eliminate the gas-causing indigestible sugars.
- It is commonly recommended to drink more water and a dietary aid such as Beano when adding legumes to the diet because the increase in dietary fiber may bring slight flatulence. As you continue eating beans, your body will adjust to the increased fiber and flatulence should pass.
- Note that dried beans double or triple in size when soaked and cooked. This is necessary to remember when cooking legumes to avoid boiling over.
- Beans are done when they can be mashed easily with a fork or between two fingers.
Incorporate beans into your diet today! They are not only tasty and filling, but provide many health benefits and offer a heart healthy, no cholesterol alternative or supplement to meat.
