The ‘Bean’ifits Of Legumes, Pulses and Beans in Your Diet

Years ago I’d seen beans pop up in lists like ‘ten superfoods you need to add to your diet’ and ‘five healthy reasons you should eat chilli’ and I couldn’t resist. I love beans. Having gained a bad reputation as a flatulent food group, they’re probably best avoided just before a class or social gathering but otherwise there’s no reason to give them a miss. In fact, after reading about the overlooked benefits of these little gems, you’ll be popping them in your shopping trolley in no time.

There are many different types of beans – lima beans, kidney beans, red, black, soy, garbanzo beans, butter beans, broad beans, fava beans, haricot, mung and of course, lentils. Where you live will probably determine which beans are easily attainable by you, but canned varieties of just about any bean are readily available in any supermarket.

All types of beans have significant amounts of dietary fiber with one cup of cooked beans providing between nine to thirteen grams of fiber. They contain both types of fiber – soluble and insoluble which the body requires.

Insoluble fiber or ‘roughage’ is the kind that the body cannot process and therefore removes it, taking with it waste products and toxins. Insoluble fiber is necessary for elimination of waste. Soluble fiber however, remains in the body and helps with the processing of fats, lowering cholesterol and slowing the release of sugar into the bloodstream. The risk for heart disease may be reduced by as much as 22% in bean eaters.

Beans also are a great source of B vitamins and folate, calcium and even potassium, which helps reduce the risk of high blood pressure and stroke.

Extremely low in fat (3% or less) with a low glycaemic index, giving you energy for longer, beans also help you feel more full, so you’re less likely to binge on other, unhealthy foodstuffs. They’re also great for boosting metabolism. Beans are complex carbohydrates but also happen to be good sources of complete proteins, a rare quality in plants.

Beans are also full of antioxidants. Their ability to protect the body from free-radicals and outside agents means beans have cancer reducing properties!

If just the health benefits aren’t enough to make you choose beans for your next meal, remember that beans are cheaper than chips. Probably the most inexpensive addition to your pantry, even organic beans cost less than most other foods. Considering their benefits, they’re a bargain.

Secondly, they’re delicious. And they’re also super versatile.

If you’re wondering how to utilise the bean in your kitchen, there are countless dishes you can conjure up. Apart from the ubiquitous breakfast dish – baked beans, you can make all sorts of soups and salads with beans, they add a lovely texture to both and are a great accompaniment to greens. Beans are used widely across cultures – Indians love a creamy ‘rajma’, slow cooked kidney beans; while Mexican food like tacos and enchiladas would be nothing without the humble bean; stewed, casseroled, in chillis; bean dips to go with crusty bread or crunchy vegetables; you can even bake with bean flours or make a chicken or tofu dish with bean sauce. Why, plenty of Asian cultures even used beans in desserts – like red bean icecream!

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Photo credits: Francesco Desideri, He-Boden, Su-lin, Elana’s Pantry and jessicafm on flickr