Beans: are they truly “magical”?

Article by Amy Bragagnini, MS, RD, CSO
Posted on November 21, 2008

The first thing that comes to my mind when I think of beans is the old song that I used to sing as a child. “Beans, beans, the magical fruit…the more you eat, the more you…” (this is generally where my mother would cover up my mouth). Beans can be a “magical” part of a healthy well balanced diet. Beans, lentils, and peas are considered vegetables and are part of the legume family. They are an excellent source of vitamins and minerals such as folate, calcium, and potassium. They also contain protein and heart healthy soluble and insoluble fiber.

Beans have several potential health benefits. They can help keep you fuller for a longer period of time, which can keep calorie intake down and promote a healthy weight. Beans can also help prevent cardiovascular disease by providing an excellent source of soluble fiber, which can help improve cholesterol levels. For cancer prevention, the American Cancer Society suggests that we decrease intake of protein from animal sources and increase consumption of plant proteins. Per half cup, beans provide approximately 7 grams of protein.

There are several types of beans: kidney, navy, black, garbanzo, cannelloni, pinto, fava, lima, butter, etc. Dry beans should be stored at room temperature and in covered containers. Pre-soaking dry beans can reduce the cooking time, but it is not a necessary step in preparation (cooking beans without soaking requires use of twice the amount of cooking water specified in the recipe). Once rehydrated, beans can cook from anywhere between 1-3 hours depending on the bean. Keep in mind beans triple in volume when soaked and cooked.

Beans can be used in a variety of dishes. Toss garbanzo beans into a fresh salad or add black beans to your chicken broth for a great soup. Try a vegetarian burrito made with fat free refried beans, tomatoes, lettuce and salsa. Finally, there is nothing better on a cold day then a hearty pot of kidney bean-based chili!