Beans

Beans Beans include a wide category of plant seeds from the Fabaceae family. While the bean was traditionally a name given to broad beans, current usage includes the varieties soybeans, peas, chickpeas, vetches and lupins. With this said, many names have been given to foods which are not actually beans. Examples include green beans, vanilla beans, cocoa beans, string beans, to name a few such examples. Beans are some of the longest cultivated foods on the planet. In fact, beans have been cultivated longer than creation of ceramic pots. As a high source of protein, beans are an important part of any vegetarian diet.

Key Nutrients

Beans provide an excellent source of fiber, folate and protein. Beans also provide a high degree of iron, manganese, magnesium and calcium. Finally, beans are low in fat content, making them an ideal food for heart healthy diets.

Health Benefits

Dietary Fiber – Dietary Fiber stimulates digestion and peristalsis, helping to relieve indigestion and constipation problems.

Protein provides the building blocks needed for cellular growth. It also provides the body with an important energy source.

Sodium is an important mineral needed for cellular function, and positively benefits neural function.

Iron –Iron, found in red blood cells, is an integral part of hemoglobin. Hemoglobin carries oxygen from the lungs to the cells. Iron is an essential component of many enzymes necessary for various chemical reactions in the body.

Calcium – Calcium is an important mineral for bone and teeth growth and maintenance. It is also an important mineral in terms of cardiovascular function.

Manganese – Manganese aids in the metabolism of food as well as promotes normal functioning of the nervous system. Manganese works as an antioxidant to help prevent cancer and heart disease.

Magnesium – Magnesium helps to keep muscle and nerve tissues functioning normal, as well as promotes a proper heartbeat. It also assists in the support of a healthy immune system and keeps bones strong.

Season

Beans, while grown during the summer months, can be found dried or canned year round in supermarkets and food retail shops.

Nutrition Information

Per 1 Cup (184 grams):

Calories (cKal): 53
Protein (grams): 7.73
Total Fat (grams): .92
Carbohydrates (grams): 7.54
Fiber (grams): 4

Buying and Storing

When buying beans, make sure they are free from pebbles and stones. Since they are dried, beans can store for up to one year.

Best Way to Add to Diet

Beans are a great addition to any pasta salad. They can also make a great addition to traditional salad greens. Try serving beans as a substitute for rice or pasta when preparing dinner.