by Araceli Maldonado, Dietetic Intern and sylvia Klinger, DBA, MS, RDN
Beans have been a staple food in Latin America for thousands of years. Beans have many nutrients including protein, fiber, iron, magnesium, and potassium. It’s no wonder you’ll find beans incorporated into many dishes such as Frijoles Charros in Mexico, Moros y Cristianos in Cuba, Orinoco in Venezuela, and Gallo Pinto in Costa Rica. However, they’re still a great divider, you either love them or cringe at the idea of having them on your plate. There are over 400 types of beans that can be cooked in different ways to fit your own lifestyle and personal taste. Beans come with a multitude of benefits, though flatulence may deter some away from eating them. Here’s what’s happening, beans contain a fiber that we cannot digest and is then fermented in our colon leading to the production of gasses. The fermentation process is healthy for our gut and has the potential to prevent diseases. If you find yourself struggling with this side effect, try slowly increasing your intake over time. You can even start with just a tablespoon or two of beans a day!
Incorporating beans into your diet can help with some of the most common conditions in America. Beans have a low glycemic index, which may help with diabetes management. According to The Bean Institute, eating beans can also help reduce the risk of colon cancer, breast cancer, and prostate cancer. Beans are also high in fiber, which can help prolong satiety. Foods that prolong satiety are also beneficial in weight management. If you follow a diet low in animal protein and struggle meeting daily protein requirements, beans can also help. Beans offer a great protein punch. Small red beans have the lowest protein content of beans, yet still provide 23% protein by weight. Eating beans regularly has also been associated with living longer!
Beans come in many different ways to meet your needs. If you don’t have time to soak and cook your beans, canned beans also carry all the benefits! Just giving them a quick rinse can decrease their sodium content by 40%. Beans don’t have to just be boiled, refried, or served in a patty. Beans can be incorporated into dips, soups, and even desserts!
