If I had to name a food that “has it all”, it would be the bean. Beans, and other members of the legume family, lentils and peas, are nearly perfect packages of nutrition. They have plant proteins, carbohydrates, fiber, phytochemicals and only minimal amounts of fat. No other single food type can compare to this supreme nutritional profile. Beans retain these benefits regardless of whether they are dried, frozen, canned, or freshly picked. Legumes are the highest sources of protein in the plant kingdom. An average 150 pound person requires 55 grams of protein per day, A cup of beans or lentils has 15-20 grams of protein, and soybeans* have even more at an impressive 28 grams. So a bean lover does not have to worry about lacking sources of protein. What else can these nutritional heroes offer us? How about fiber? YES, beans are excellent sources of fiber, both insoluble fiber (which bulks and softens stool) and soluble fiber. Soluble fiber combines with water in our gut and forms a gel-like medium that mixes with the other foods and results in slower, more controlled absorption of nutrients including glucose. This slower absorption of glucose, known as a lower, “glycemic index”, is important for all of us, especially for those with diabetes.
Additionally, soluble fiber from beans can lower (“bad”) LDL cholesterol by interfering with the absorption of dietary cholesterol. Beans are particularly useful for those trying to lose weight for two more reasons:
1.) they are low calorie dense foods, which means they are high in nutrition, but relatively low in calories
2.) their soluble fiber slows down the digestive processes making us feel full for a longer period of time
Science realizes the great importance of “antioxidants,” compounds that fight disease producing free radicals, which cause disease. In the USDA’s list of foods that contain the most antioxidants, the number one position is the small red bean. Three of the top 5 foods on this antioxidant list are beans. Small red beans, red kidney beans, and pinto beans!
By Bozena Wentland