The Amazing Bean!

There are all kinds of beans:  Black Beans, Pinto Beans, Garbanzo (chickpea), Northern White Beans, Kidney Beans, Soybeans, Lentils (Red, Yellow, Brown, Green), Split Peas, Fava Beans, Lima Beans, Black-eyed Peas, Cannellini Beans, Adzuki Beans, Mung Beans, Cranberry Beans, and the list just continues. . . there are at least 70 varieties to choose from. 

Beans are a great source of protein and have tons of fiber!  They are a good source of calcium, iron, folate, B vitamins, potassium, phosphorus, antioxidants, and zinc. 

They can be added to soups, chili, salads, they can be sprouted, made into hummus, baked beans, made into burgers, added to bowls with grains, vegetables, used as a protein in cultural entrees. In many countries they are even served with breakfast.  Beans are so versatile and economical, and best of all, they taste delicious.  It’s best to buy dry beans and cook them yourself, but you can use canned beans, preferably low salt in non-BPA cans when in a hurry. 

Mexican (burritos, tacos, tostados, enchiladas)

Asia (tempeh, tofu, soymilk. Edamame, soy sauce, miso)

Indian (hummus, dahl)

American (baked potatoes with chili, vegetable/bean scrambles)

Unfortunately, beans have a bad reputation. They are known for causing gas because they cannot be digested by the enzymes in the gut alone; they continue to be broken down in the intestine. The good news is that if you start slow and small and continue to eat them, your body will be better able to handle them over time by diminishing or decreasing the problems of gas.

Other tips:

Make sure you soak your beans for several hours and change the water several times. (Lentils and split peas don’t need to be soaked.)  Adding 1 tsp baking soda to the water can help make them more digestible.

Use fresh water when cooking them. They can be boiled on the stovetop and then simmered or cooked in a pressure cooker. Make sure they are cooked until they are soft.

Some people like to use something like “Beano” it’s an over-the-counter medication that helps with gas and bloating if taken before beans are eaten.

 Servings:  work your way up to 1 cup a day. 

Hints:  Make a Big Pot of Beans once a week and store them in the refrigerator, then when you want to make something, they are already cooked and ready to make your favorite recipe.

There are lots of videos, and blogs online on how to cook beans, and tons of recipes just google bean recipes. Here’s to your longevity!