Tuesday, January 13, 2009
Are you full of beans?
Beans are one of the best sources of fiber available, and they’re an excellent source of protein as well. In fact, a one pound can of beans contains more protein than a pint of milk, yet ounce for ounce, fewer calories and fat than eggs, meat or cottage cheese.
It’s no wonder the American Academy of Science and the National Research Foundation agree that dry beans are sure to be the high fiber food of the 21st century!
Wine recommendation: CHARAMBA Douro Valley Red an inexpensive (under $5) from Portugal the home of a lot of white bean recipes
Edible Dry Beans – The High Fiber Food of the 21st Century
Today, beans are recognized by many health-related groups, including the American Heart Association, the American Cancer Society and the American Diabetes Association as an extremely beneficial addition to most diets.
That’s because they’re high in complex carbohydrates, protein and dietary fiber, low in fat and sodium, and completely cholesterol-free.
It’s long been recognized that increasing the fiber content in our diets promotes a healthy digestive tract and reduces the risk of many types of cancer. And fiber also plays a significant role in lowering high blood cholesterol rates, one of the main risk factors for the development of cardiovascular disease.
I use dry beans and always cook up a lot and then freeze the extra but in a pinch canned beans will do.
The picture is white bean and broccoli soup in a vegetable stock.
Three excellent resources for bean recipes are: bean bible, Central Bean and Bean Beat -canned beans
Beans have an important place in MyPyramid, the USDA’s recommended eating plan for Americans. Because of their nutrient content, beans and peas are the only foods that appear in two food groups: Meat & Beans and Vegetables.
Beans are in the Meat & Beans Group because they are a good source of protein and iron. Even better, beans provide a low-fat, saturated fat-free, and cholesterol-free source of protein.
Beans are listed in the Vegetables Group because they are a plant-based food that provides fiber, folate, potassium and antioxidants.