Beans

There are over one thousand bean species, which are also known as pulses and legumes, in various cultures. Beans can be broken down into
three basic categories: snap beans, which includes string and pole beans; shell beans, including lima beans and peas; and “dry” beans, which
includes such varieties as black, kidney, garbanzo, Great Northern, navy, pinto, and red beans, to name a few. “Dry beans” come in both wet (i.e.,
canned) and dry (unhydrated) states. The term “dry” does not refer to the hydration state of the bean, but rather means that the bean variety is
allowed to dry in the pod before harvesting.

The first evidence of beans can be traced back some 20,000 years. The lima and pinto were cultivated by Mexican and Peruvian civilizations more
than 7,000 years ago. Historians are unsure whether these two beans originated in Mexico, Peru, or Guatemala. Migrating tribes brought beans
throughout the Americas. Spanish explorers introduced the beans from the New World to Europe in the 1500s. From there, Spanish and
Portuguese traders carried them to Africa and Asia.

Where Are Beans Grown?

The United States is the sixth-leading producer of dry edible beans, behind Brazil, India, China, Burma, and Mexico. North Dakota and Michigan
lead the nation in dry bean cultivation.

Should I Eat Beans?

Beans count as both a vegetable and a protein source in the United States Department of Agriculture’s MyPyramid food guide. They are one of the
few vegetables that are rich in both protein and fiber, including both soluble and insoluble fiber to promote regularity, control cholesterol, and reduce
the risk of certain cancers. Beans are an excellent source of potassium, folate, and magnesium, and are also a good source of manganese,
molybdenum, and the B vitamin thiamine. Darker beans like black beans are as rich in antioxidant compounds called anthocyanins as grapes and
cranberries. In fact, four out of the twenty top antioxidant-containing foods are beans. The 2005 Dietary Guidelines for Americans recommend that
people consume three cups of beans per week. Unfortunately, the average American only meets one-third of that recommendation!

Home Remedies

Beans have long been a remedy for constipation as they are rich in fiber that promotes laxation.            

Lifesaver!

LONGEVITY: A study showed that those who ate beans regularly, more so than any other food, seemed to live longer across various ethnicities.

OBESITY: According to data from the National Health and Nutrition Examination Survey of 1999–2002, bean-eaters are less obese than people

who don’t include beans in their daily diet.

HEART HEALTH: Years of large studies offer conclusive data linking bean consumption and heart health. Let’s take a look at four of the best.

• Researchers from Arizona State University found significant reductions in total and LDL cholesterol in those subjects who simply added pinto
beans to their diet.
• Following the dietary intake patterns of 16,000 middle-aged men from around the world for 25 years, a study found that higher consumption of
legumes was associated with a whopping eighty-two percent reduction in risk of heart disease!
• A study of nearly 10,000 American adults found that those who ate the greatest amount of soluble fiber foods (at least 21 grams of fiber per
day) had a fifteen percent reduction in risk of heart disease compared to those eating five or less grams daily.
• Beans are a main staple of the Dietary Approaches to Stop Hypertension (DASH) diet and the Portfolio diet, both effective in lowering blood
pressure.

BREAST CANCER: The consumption of beans is associated with reduced risk for breast cancer in postmenopausal women.

DIABETES: Researchers compared two groups of people with type 2 diabetes who were fed different amounts of high-fiber foods. The group

who ate a diet containing 50 grams of fiber a day had lower levels of both plasma glucose and insulin.

Tips on Using Beans

CLEARING THE AIR

If you are not used to eating beans and are worried about being “gassy,” start off by eating smaller amounts of beans such as 1/4
cup per day and increase up to 1/2 cup. Gas produced by eating beans is often due to a sudden introduction of fiber. Your body
will adjust if you are consistent with your fiber intake and you will be less “windy” in no time!

SELECTION AND STORAGE:

• “Dry” beans come packaged or already cooked, either canned or frozen.
• If stored in a cool, dry place, dry beans can be stored for at least twelve months or longer.
• Canned beans can be stored up to twelve months.
• Cooked beans may be refrigerated for up to five days and frozen for up to six months.

PREPARATION AND SERVING SUGGESTIONS:

• You can reduce up to forty percent of sodium by rinsing canned beans or by purchasing no-salt-added versions. Rinsing beans may also
reduce gas production as well!
• Use a pressure cooker to speed up the cooking time.
• Bean soup and chili are two of the most popular ways to eat beans.
• Add beans to burritos or dips to increase nutritional value and add extra flavor!
• Do not add salt or anything acidic, like tomatoes, until after the beans have been cooked, to avoid longer cooking time.