|
Beans
are good for what ails you
Oct. 30, 03
Suzanne Havala Hobbs
When
looking for something healthy to simmer
in your crock pot, you can't go wrong
with beans.
Why? Because they taste great,
they’re versatile and convenient,
and they’re so good for your health.
Think about it.
Where else can you get as much protein
and fiber – up to 16 grams of each
in a cup – with virtually no
saturated fat, no cholesterol, and
substantial amounts of calcium, iron, and
folate? Beans are low in sodium and rich
in complex carbohydrates. And they taste
great. What’s not to like?
What’s more, beans are good for what
ails you. They’re the perfect
“prevention” food, too.
The fiber load in beans – just one
cup gives you about half of the fiber you
need in a day – is associated with
several health benefits:
* Weight control. Beans are bulky but
relatively low in calories, so they fill
you up without filling you out.
* Gastrointestinal health. Fiber-rich
beans help to prevent constipation,
hemorrhoids, and diverticular disease.
* Heart health. The soluble fiber in
beans helps to lower blood cholesterol
levels. Eating beans regularly –
especially when they displace high-fat
meat or dairy products – helps
reduce risk of coronary artery disease.
* Diabetes control. The soluble fiber in
beans helps lower and stabilize blood
sugar levels.
Diets high in beans are also associated
with lower rates of some forms of cancer.
Beans come in many varieties. The kind
I’m describing here are dry beans,
or legumes – not to be confused with
green beans and wax beans. Dry beans grow
in a pod and are oval shaped. Examples
include pinto, black, navy, lima, kidney,
and garbanzo. Unique heirloom varieties
are also available at farmer’s
markets and through mail order.
The most convenient way to buy dry beans
is pre-cooked, canned. I prefer
organically grown canned beans. Rinse
them with cold water in a colander before
using to remove most of the salt added in
the canning process. Some supermarkets
also carry frozen lima beans and
blackeyed peas. Dehydrated pinto bean and
black bean flakes – add hot water
and stir – are available in natural
foods stores.
The alternative: Buy beans dry and
rehydrate them yourself. That takes time.
You can speed up the process by using a
pressure cooker. Otherwise, you’ll
have to prepare them slowly, the
old-fashioned way. That involves soaking
beans in water before cooking them. Crock
pots are convenient for that purpose, too
– the longer the beans cook, the
softer they become. An advantage to using
fresh, dry beans: They’re low in
sodium, unless you add it.
Dry beans are a staple around the world.
Some examples:
* American navy bean soup.
* Italian pasta e fagioli (pasta with
white beans).
* Middle Eastern hummus and falafel (made
with garbanzo beans).
* Mexican refried beans.
* Cuban black beans and rice.
* Creole red beans and rice
If you’re thinking, “Wait a
minute. Blazing Saddles, the campfire
scene …” here are a few words
of advice:
When you add high-fiber foods to an
otherwise low-fiber diet, do it
gradually, and give it a little time.
Your body adjusts to a higher fiber
intake over time, and gas subsides.
Be sure to drink plenty of fluids. Get
moving, too. Physical activity causes gas
to dissipate. Worst case: There’s
always Beano, an over-the-counter gas
reduction aid that you add to
“problem” foods at meals.
But, remember, it’s true: Beans are
good for the heart – and the rest of
your body, too.
|
