by Leah McGrath, RD, LDN, Corporate Dietitian - Ingles Supermarkets

Beans have a bad rap. They’re known as the “poor man’s protein” and the “musical fruit” but beans are a nutrient-rich powerhouse. How much do you know about beans… and are you eating enough?

Did you know?
1. Beans (and peas) are the only foods listed TWICE in the USDA’s 2005 MyPyramid, the guide to healthy eating. (www.mypyramid.gov)
2. The term “dry beans” refers not just to beans in a bag but to beans, bagged or canned, that are allowed to dry in their pods until fully mature.
3. The US Dietary Guidelines recommends eating three cups of beans each week. (For those on a 2000 calorie eating plan.) The American Institute for Cancer Research recommends beans as one of the foods (along with fruits and other vegetables) that we should be eating more of to help prevent certain types of cancer. The soluble fiber in beans may help lower your cholesterol.

Beans Top the Charts
In the 2005 MyPyramid Guide released by the USDA, beans are in the Meat and Beans group (along with meat, eggs, fish and poultry) because they are a good source of protein. One-quarter (1/4) cup of cooked beans is the equivalent of 1 ounce of meat. Beans also make an appearance in the Vegetable Group because of their vitamin and mineral content. One-half (½) cup of cooked beans is equivalent to ½ cup of vegetables.

Bean Confusion
What’s the difference between a bean, a dried bean, and a legume? (Courtesy of American Heritage Dictionary)
• Legume – “..a.pod, such as that of a pea or bean, that splits into two valves with the seeds attached to one edge of the valves.”
• Dry Beans or Dried Beans – Beans that are allowed to dry in their pods until fully mature and then are packaged in this manner or canned.
• Green Beans – Immature dried beans that are harvested in their pods. They have a different nutritional profile than dried beans.

Beans Around the World
Beans have been around for a long time, some research indicates more than 4000 years, and beans are a part of the cuisine of many different cultures:

France – Cassoulet is a hearty stew that is made of white navy beans and meat. In 1966 a French gastronomic council that “a true cassoulet must consist of 70 percent beans.” Wow, talk about government regulations! (www.frenchfoodabout.com)

Japan – Japanese frequently use sweet azuki beans as a filling for pastries and of course boiled salted soybeans (edamame) can be found as an appetizer at Japanese restaurants.

England – Baked beans on toast is a breakfast favorite.

Germany – Especially in the region of Hamburg they make a stew of pears, beans and bacon.

Italy – Minestrone soup is often a reflection of seasonally available vegetables along with red kidney beans and cannellini beans.

Greece – Fasolada is a soup of white beans, olive oil, and vegetables.

Mexico – Arroz con frijoles negro is black beans along with rice, cilantro and onion.

North Africa – In Egypt they make a bean stew called Fool Medames that uses fava beans and lentils.

How can you get more beans in your diet?
Keep a variety of canned beans on hand in your pantry. Black beans, kidney beans, cannellini beans, navy beans, pintos, and even baked beans. If you’re concerned about the sodium content of canned beans be sure and rinse and drain them thoroughly. Studies show rinsing canned vegetables, including beans, can get rid of about 40 percent of the sodium you see listed on the nutrition facts label.

• Top your salad with some red kidney beans or chick peas (garbanzo beans)
• Add a spoonful of baked beans to your baked potato or have as a side to your grilled meat.
• Make a dip by using pureed black beans along with garlic, onion, and chopped tomato. If you want to spice it up more add some taco seasoning.
• Make your own minestrone soup with fresh and frozen vegetables along with red kidney beans and cannellini beans.
• Add Great Northern beans and steamed vegetable to hot pasta and top with fresh grated Parmesan cheese.
• Make a burrito with black beans, reduced fat sharp cheddar cheese, chopped tomato and onion and then top with salsa and reduced fat sour cream.

For some great bean recipes go to www.bushbeans.com

Leah McGrath, RD, LDN
Corporate Dietitian - Ingles Supermarkets
Phone: 800-334-4936
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