Legumes — a class of vegetables that includes beans, peas and lentils — are among the most versatile and nutritious foods available. Legumes are typically low in fat, contain no cholesterol, and are high in folate, potassium, iron and magnesium. They also contain beneficial fats and soluble and insoluble fiber.
Beans can are the least expensive source of protein, especially when compared to fresh meat. Aside from protein, complex carbs and fiber, beans contain a powerhouse of nutrients including antioxidants, and vitamins and minerals, such as copper, folate, iron, magnesium, manganese, phosphorous, potassium and zinc.
Black beans, kidney beans, lentils and split peas are all mature legumes. Nearly all legumes provide protein, fiber, B vitamins, iron, zinc, magnesium and potassium, but mature legumes tend to be particularly rich sources.
Legumes are of the Leguminosae family. They enclose their seeds inside their pods – these seeds are the food that we eat. When both the seed and the pod is consumed – as with green beans and snow peas – the legume is considered to be a vegetable. Under the legume umbrella we have beans, lentils, peas, and peanuts.
Beans (including black, white, navy, lima, pinto, garbanzo, soy, and kidney) are a winning combination of high-quality carbohydrates, lean protein, and soluble fiber that helps stabilize your body's blood-sugar levels and keeps hunger in check. Beans are also inexpensive, versatile, and virtually fat-free.
One cup of cooked beans (or two-thirds of a can) provides about 12 grams of fiber -- nearly half the recommended daily dose of 21 to 25 grams per day for adult women (30 to 38 grams for adult men).
The fiber, potassium, folate, vitamin B6, and phytonutrient content of black beans, coupled with its lack of cholesterol, all support heart health. This fiber helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease.
Black beans are a healthy addition to both vegetarian and non-vegetarian diets. Their health benefits come from a few different components, including protein, fiber, antioxidants and micronutrients. These nutritious and tasty legumes are available dried or canned, and both types are equally nutritious.
Black beans are very high in fiber and protein, and rich in vitamins and minerals like vitamin A, calcium, iron, and manganese. Black beans also have high levels of flavonoids, which have antioxidant abilities, particularly anthocyanin, and contain some omega-3 fatty acids, which is considered a “good” form of cholesterol.
Black beans are a great source of folic acid and have abnormally high levels of the rare compound molybdenum, which is very difficult to add naturally to a health regimen.
Black beans are a healthy addition to both vegetarian and non-vegetarian diets. Their health benefits come from a few different components, including protein, fiber, antioxidants and micronutrients. These nutritious and tasty legumes are available dried or canned, and both types are equally nutritious.
The fiber, potassium, folate, vitamin B6, and phytonutrient content of black beans, coupled with its lack of cholesterol, all support heart health. This fiber helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease.
A cup of beans – for example, black beans, pinto beans or chickpeas – provides approximately 15 grams of protein and between 12 and 15 grams of fiber. ... That said, beans are also very high in carbohydrates, with a cup containing 41 to 45 grams.
They are considered nature's health food. Black beans are packed with fiber and protein, which means they will keep you feeling full and energetic for hours. This is very important if you are trying to lose weight and can't stand feeling hungry all of the time. Black beans contain both soluble and insoluble fiber.
One cup of black beans and lentils each packs a whopping 15 grams, 60 percent of the recommended daily minimum. Research has shown that for every gram of fiber we eat, we eliminate about seven calories.
A brand new study published in Archives of Internal Medicine concluded that eating more legumes (such as beans, chickpeas, and lentils) improved blood sugar control and slashed heart disease risk for patients with type 2 diabetes.
In the study, adults who followed a low-glycemic index diet that included at least a cup of legumes daily for a month exhibited better blood sugar and insulin regulation and a greater reduction in blood pressure than those whose diet was supplemented with whole-wheat products.
But bean benefits don't stop there. Legumes are a powerful weight-loss super food. One study found that regular bean eaters have smaller waistlines and a 22 percent lower risk of obesity. In part this may be because they’re a top source of fiber. One cup of black beans and lentils each packs a whopping 15 grams, 60 percent of the recommended daily minimum. Research has shown that for every gram of fiber we eat, we eliminate about seven calories. And a study of Brazilian dieters found that over a six-month period, each additional gram of fiber consumed resulted in an extra quarter pound of weight loss.
Cannellini White Beans
White beans (cannellini, kidney and navy) are loaded with even more cancer-fighting dietary fiber than healthy red beans. By eating these fiber-rich super foods, you can reduce the risk of many cancers and other potential killers, including brain aneurysms.
You can choose any bean you prefer and get at least 20 percent of your daily protein in a 1-cup serving. The average amount of protein in eight different beans -- white, adzuki, pinto, kidney, black, navy, garbanzo and lima -- is 15 grams. White beans have the most protein, with 17.42 grams in 1 cup.
The body readily stores carbs as unwanted fat all over the body. Since white beans contain large amounts of dietary fiber they also slow the digestion of high-glycemic carbohydrates found in breads, pasta and sugars to promote weight loss.
White beans, also known as white navy beans, offer extraordinary health benefits. They are loaded with antioxidants and provide a good supply of detoxifying molybdenum. They are also a good source of fiber and protein and rank low on the glycemic index.
Northern white beans
They're similar to cannellini beans in that both varieties are large, white, creamy, full-flavored and often used in baked bean dishes. Like all mature legumes, great northern beans are a high-protein, low-fat source of a wide array of nutrients.
Beans may get a bad rap for making people gassy, but that's no reason to cut them out of your diet. Experts recommend you consume up to 3 cups of the legumes a week—because they are so good for your health. And the more you eat, the less likely you are to have tummy trouble.
Popular varieties include the navy bean (also called white pea bean, small white bean, Boston bean, Yankee bean or fagioli), which is small and cooks relatively quickly; the Great Northern, which looks like a baby lima bean; the white kidney bean (also called cannellini or fazolia), a large variety with a nutty flavor
A 1-cup serving of small white beans provides 32 percent of the recommended daily amount of protein and 74 percent of the recommended daily amount of fiber. White beans are rich in manganese, an enzyme activator; phosphorous, which helps the body absorb carbohydrates, fats and proteins; magnesium, which soothes nerves and muscles; iron, necessary to produce the oxygen-transporter hemoglobin; and potassium, which helps the nerves, muscles and heart function properly.
Nutritional Value of Black Beans
Black beans are very high in fiber and protein, and rich in vitamins and minerals like vitamin A, calcium, iron, and manganese. Black beans also have high levels of flavonoids, which have antioxidant abilities, particularly anthocyanin, and contain some omega-3 fatty acids, which is considered a “good” form of cholesterol.
Black beans are a great source of folic acid and have abnormally high levels of the rare compound molybdenum, which is very difficult to add naturally to a health regimen.
Prevent Cancer
Black beans have been shown to reduce the risk of certain types of cancers due to the flavonoids found in their seed coat. There are 8 different flavonoids that have been found in the seed coat, and three of them are anthocyanins. Flavonoids are basically color-producing phytonutrient pigments that function as antioxidants in the body to fight disease and free radicals.
They are considered nature's health food. Black beans are packed with fiber and protein, which means they will keep you feeling full and energetic for hours. This is very important if you are trying to lose weight and can't stand feeling hungry all of the time. Black beans contain both soluble and insoluble fiber.
We tend to think about brightly colored fruits and vegetables as our best source of phytonutrients, but recent studies have confirmed the status of black beans as a strong contender in terms of their phytonutrient benefits. The outermost part of the bean that we recognize as its surface is technically referred to as its "seed coat." Recent studies have looked closely at the seed coat composition, and have shown it to be rich in three particular anthocyanins: delphinidin, petunidin, and malvidin.
Meat, poultry, fish, dry beans and peas, eggs, nuts, and seeds supply many nutrients. These include protein, B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium. Proteins function as building blocks for bones, muscles, cartilage, skin, and blood.
Source: Bhagway S, Haytowitz DB, and Holden JM. (2014). USDA Database for the Flavonoid Content of Selected Foods. Release 3.1. Nutrient Data Laboratory, Beltsville Human Nutrition Research Center, Agricultural Research Service, U.S. Department of Agriculture (USDA), Beltsville, Maryland.
Here's some of the most nutritious beans you can eat:
Black Beans. Black beans are an excellent low-calorie, low-fat source of energy and fiber. ...
Kidney Beans. ...
Lentils. ...
Chickpeas. ...
Pinto Beans. ...
Black Beans Nutrition Facts
227 calories.
15 grams protein.
15 grams fiber.
0 fat.
64% folate.
40% copper.
38% manganese.
35% vitamin B1 Thiamine.
White Bean Soup
Makes 5 cups
1/4 tsp. extra-virgin olive oil
1/2 cup diced onion
1/2 cup diced celery
1/2 cup diced carrot
1 tsp. minced fresh garlic
3 cups cooked small white beans (or two 15-ounce cans, drained and rinsed)
1 tbs. chopped jalapeño with seeds
1 bay leaf
1/2 tsp. dried thyme
1/2 tsp. ground cumin
1/2 tsp. ground coriander
4 cups vegetable stock
1/4 cup chili sauce
1/4 tsp. sea salt
1/4 tsp. freshly ground black pepper
1/4 cup chopped fresh cilantro
Heat the olive oil in a medium stockpot over medium-high heat. Add the onions, celery, carrots, garlic and beans. Cook until the onions have softened, about two minutes. Add the jalapeño, bay leaf, thyme, cumin and coriander. Cook another minute. Add the vegetable stock and chili sauce. Bring contents to a boil, reduce heat and simmer for 30 minutes. Stir in the cilantro, salt and pepper. Carefully ladle the soup into a blender. Purée the soup until smooth. Strain the soup through a fine mesh strainer or a colander lined with cheesecloth to remove any bean pulp. Return strained soup to a pan. Heat to serve. Adjust the seasoning with additional salt and pepper. You may need to add a little more stock or water to the soup for a creamy consistency if the soup is too thick. Per serving (1 cup): Calories 180; protein 11 g; total fat 1 g; saturated fat 0 g; carbohydrates 34 g; dietary fiber 10 g; cholesterol 0 mg; sodium 150 mg
By Deborah Grow
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