THE NEED OF BEANS IN OUR DIET
The humble bean is quite the super food: packed with calcium, iron,
potassium, B vitamins, plus about a quarter of the protein and half the
fiber recommended daily for adults—all in a single serving. Beans may even lower LDL ("bad")
cholesterol levels, which can help boost heart health. Beans also do
double duty in the food pyramid as both a vegetable and a protein. Not
to mention, beans are easy to cook with, widely available and inexpensive.
Beans and their legume cousins (such as soybeans, chickpeas and lentils)
have been cultivated and consumed for centuries as a part of many world
cuisines: Black beans figure prominently in Central American and
Caribbean dishes, chickpeas are a staple of Middle Eastern cooking,
lentils are common in Indian and Persian recipes, and white beans are a
fixture of French and Italian cookbooks.
Even though beans offer a slew of and culinary flexibility, they aren't a prominent staple of American diets—though many vegetarians routinely incorporate beans
in their cooking. Perhaps it's a matter of taste or texture: By
themselves, cooked beans aren't intensely flavorful (but that makes them
a great foundation for other ingredients like tomatoes, peppers and
herbs) and their texture can be a bit mushy if overcooked. Then there's
the gastrointestinal effect
that beans produce in some people. Because beans are high in both
complex carbohydrates and soluble fiber, they can cause gas when they're
digested in the large intestine. Rinsing canned beans can remove some
of the sugars that can cause gas as well. (Beano, sold in most drug and
grocery stores, is commonly thought to help avoid such distress. Adding a
strip of kombu to dried beans during cooking also helps.) Learn how to make your beans less musical!
Beans have such compelling nutritional benefits that they're worth experimenting with in your kitchen. Here’s how.
Canned Beans vs. Dried Beans: Which is Better?
Canned beans are super easy to use, and you'll find a number of options
on your grocer's shelves. But, like many packaged foods, they can pack a
lot of salt. When selecting canned beans, choose a low-sodium
variety whenever possible. Scan the nutrition labels and opt for the
product with the lowest sodium—levels
can vary widely. For example, Eden Organic chickpeas have 30 milligrams
of sodium per half cup serving; Progresso chickpeas have 280 milligrams
for the same portion. Most recipes call for draining and rinsing canned
beans and doing so removes up to 40% of the added sodium. Also, rinsing
off the starchy liquid the beans were cooked and preserved in helps
keep the beans from getting too soggy in your recipe--and remember that
it helps reduce the gassy feeling beans can cause.
Though canned beans are a quick and easy alternative to dried, it is
worth noting that canned foods like beans may contain traces of the
plastic chemical BPA,
which can permeate canned foods through the plastic lining inside of
the can. Very few brands of canned foods are made without BPA, so if
exposure to this chemical concerns you, dried beans are the way to go.
Dried beans are quite easy to prepare from scratch, but they do take
more time. Using dried varieties will also allow you to control how much
salt is added and to get the texture you prefer. Some people believe
that freshly cooked beans also taste better than canned.