Beans, peas, and lentils are from a family of vegetables called legumes. They are an extremely important part of a healthy diet. Legumes are a major source of complex carbohydrate, fiber, protein, and such minerals as potassium, magnesium, and zinc. In addition, they are low in fat and are very affordable. Legumes are the least expensive source of protein in the human diet, making them a vital food source worldwide. In the US, more and more people are recognizing it as a nutritious, low-cost alternative to higher priced meats and fast food.
Some of the varieties you may want to try include: pinto beans, navy beans, kidney beans, lima beans, and black beans. Less common varieties include: chick peas or garbanzo beans, adzuki beans, broadbeans, butter beans, cannellini beans, cowpeas, cranberry beans, great northern beans, mothbeans, mung beans, mungo beans, snow peas, winged beans, yam beans, yellow or white beans, and soybeans.
Dry beans provide a plant based protein so when they are combined with small supplements of grain, rice or corn, beans can supply all essential amino acids, the building blocks of proteins we need. Beans are low in fat and sodium and contain no cholesterol or sugar. With their high carbohydrate content, they digest slowly, satisfying hunger and energy needs for long periods of time.
Below are 3 Nutritional Labels, comparing types of beans. As you will see, a ½ cup of cooked garbanzo beans has 143 calories, 5 grams of fiber and 6 grams of protein whereas black beans are 114 calories for ½ cup and packed with 7.5 grams of fiber and 7.6 grams of protein. The soybean (edamame) has the most amount of protein at 11 grams and 3.8 grams of fiber per ½ cup for only 127 calories. Most beans will fall somewhere in this range and average 5-7 grams of protein per ½ cup.
In summary, all beans are an excellent source of complex carbohydrates for energy, as well as protein for growth and repair of body tissue. Many health organizations, including the American Heart Association, American Cancer Society and the American Diabetes Association recognize beans as a healthy and versatile option – so go try a new recipe with beans today.
Rebecca
