The Health Benefits of Common Beans

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The Health Benefits of Common Beans

 

Introduction

 

Legumes (beans) are among the oldest cultivated plants. In fact, fossil records

demonstrate that prehistoric people domesticated and cultivated legumes for

food. Today, this extremely large category of vegetables contains over 13,000

species and is second only to grains in supplying calories and protein to the

world's population. Compared to grains, legumes supply about the same number of

total calories, but usually provide 2-to-4 times as much protein.

Legumes are often called " the poor people's meat, " however, they might be better

known as the " healthy people's meat. " Many legumes, especially soybeans, are

demonstrating impressive health benefits. Diets rich in legumes are being used

to lower cholesterol levels, improve blood glucose control in diabetics, and

reduce the risk of many cancers. Legumes contain many important nutrients and

phytochemicals, and when combined with grains, they form a complete protein.

According to studies conducted by the United States Department of Agriculture,

richly colored dried beans offer a high degree of antioxidant protection (see

below). In fact, small red kidney beans rated the highest just ahead of

blueberries.

The soybean, thanks largely to the United States is now the most widely grown

and utilized legume, accounting for well over 50% of the world's total legume

production. In terms of dollar value, the soybean is the United States' most

important crop, ranking above corn, wheat, and cotton.

 

 

A Quick Primer on Common Beans

 

Common beans are variants of Phaseolus vulgaris and include black, kidney, lima,

mung, navy, pinto, and string (or snap) beans. All of the varieties of Phaseolus

vulgaris originated in Peru over 7,000 years ago, and were then spread by

migrating bands of Native Americans into Latin and North America. The early

explorers and settlers of the 15th, 16th, and 17th centuries were introduced to

these beans by the natives. In fact, the basic recipes for Boston baked beans

and succotash were derived from those used by Native Americans. Common beans

were then introduced into Europe in the 15th century by Spanish explorers

returning from their voyages to the New World. They were subsequently spread to

Africa and Asia by Spanish and Portuguese traders.

 

As common beans are a very inexpensive form of good protein, they have become

popular in many cultures throughout the world. However, their use as a health

promoting food today seems to have been eclipsed by the growing popularity of

soybeans and soy foods. Nonetheless, there is an emerging appreciation on the

benefits of consumption of beans based upon the results of recent scientific

investigations. One of the big differences between the common bean and the

soybean is the absence of phytoestrogens and goitrogens in common beans.

 

The key nutritional benefits of common beans are quite similar to those

discussed above for soybeans except that they are much lower in fat

content—usually only 1-to-2%. Their protein content and quality is quite similar

though. Common beans also offer an excellent source of complex carbohydrate and

fiber. They are a very good source of folic acid and molybdenum. Common beans

are also a good source of phosphorus, iron, protein, magnesium, manganese, and

potassium.

 

 

Health Benefits

 

The major health benefit of common beans is their rich source of

cholesterol-lowering fiber. In addition to lowering cholesterol, the high fiber

content of beans prevents blood sugar levels from rising too rapidly after a

meal, making these beans an especially good choice for individuals with

diabetes, insulin resistance, or hypoglycemia.

 

The common beans’ contribution to heart health lies not just in their fiber, but

in the significant amounts of antioxidants, folic acid, vitamin B6, and

magnesium these beans supply. Folic acid and B6 help lower levels of

homocysteine, an amino acid that is an intermediate product in an important

metabolic process called the methylation cycle. Elevated blood levels of

homocysteine are an independent risk factor for heart attack, stroke, or

peripheral vascular disease, and are found in between 20-to-40 percent of

patients with heart disease.

 

Intake of common beans is also protective against cancer. In one analysis of

dietary data collected by validated food frequency questionnaires in 1991 and

1995 from 90,630 women in the Nurses Health Study II researchers found a

significant reduced frequency of breast cancer in those women who consumed a

higher intake of common beans or lentils. That was not surprising, what was

surprising was that only beans and lentils seemed to offer protection. Intake of

tea, onions, apples, string beans, broccoli, green pepper, or blueberries had

not protective effct. Eating beans or lentils two or more times per week was

associated with a 24% reduced risk of breast cancer.

 

The largest USDA study of food antioxidants reveals common beans are amoung the

best sources. Researchers with the United States Department of Agriculture

analyzed antioxidant levels in over 100 different foods. Each food was measured

for antioxidant concentration as well as antioxidant capacity per serving size.

Base upon the results, the USDA has provided a list of the top 20 ranking of

foods by antioxidant capacity. Several common beans appear within the list

including small red beans at the top.

 

USDA Ranking of Foods by Antioxidant Capacity

 

Ranking Food Item Serving Size Total antioxidant capacity per serving size

1 Small Red Bean (dried) Half cup 13727

2 Wild blueberry 1 cup 13427

3 Red kidney bean (dried) Half cup 13259

4 Pinto bean Half cup 11864

5 Blueberry (cultivated) 1 cup 9019

6 Cranberry 1 cup (whole) 8983

7 Artichoke (cooked) 1 cup (hearts) 7904

8 Blackberry 1 cup 7701

9 Prune Half cup 7291

10 Raspberry 1 cup 6058

11 Strawberry 1 cup 5938

12 Red Delicious apple One 5900

13 Granny Smith apple One 5381

14 Pecan 1 ounce 5095

15 Sweet cherry 1 cup 4873

16 Black plum One 4844

17 Russet potato (cooked) One 4649

18 Black bean (dried) Half cup 4181

19 Plum One 4118

20 Gala apple One 3903

 

Legumes and Flatulence

 

One of the problems with legumes is increased intestinal flatulence (gas) or

intestinal discomfort. Most humans pass gas a total of 14 times per day, with a

total of 1 pint. About half of the gas is swallowed air and another 40% is

carbon dioxide given off by bacteria in the intestines. The remaining 10% is a

mixture of hydrogen, methane, sulfur compounds, and by-products of bacteria,

such as indoles, skatoles, ammonia, and hydrogen sulfide. It is this last

fraction that is responsible for the offensive odors.

 

The flatulence causing compounds in legumes are primarily oligosaccharides,

which are composed of 3-to-5 sugar molecules linked together in such a way that

the body cannot digest or absorb them. Because the body cannot absorb or digest

these oligosaccharides, they pass into the intestines where bacteria break them

down. Gas is produced by the bacteria as they digest the oligosaccharides. Navy

and lima beans are generally the most offensive.

 

The amount of oligosaccharides in legumes can be significantly reduced by

properly cooking or sprouting them. In other words, the amount of flatulence

produced by legumes can be dramatically reduced by proper cooking. If you still

experience increased flatulence when you eat legumes even if they are cooked

properly, you may wish to try a commercial enzyme preparation such as

MultiEnzyme from Natural Factors or Beano.

 

Cooking Common Beans

 

Although most beans can be purchased precooked in cans, cooking your own offers

significant economical, as well as possibly health, benefits. Cooking your own

will produce 3 times the amount compared to canned products.

 

Dried beans are best prepared by first soaking them overnight in an appropriate

amount of water in the refrigerator to prevent fermentation. Soaking will

usually cut the cooking time dramatically. If soaking overnight is not possible,

here is an alternate method: place the dried legumes in an appropriate amount of

water in a pot, for each cup of dried legumes add 1/4 teaspoon of baking soda,

bring to boil for at least 2 minutes, and then set aside to soak for at least 1

hour. The baking soda will soften the legumes and help breakdown the troublesome

oligosaccharides. The baking soda will also help reduce the amount of cooking

time. Be forewarned, however, beans cooked using the quick soak and no soak

methods may split or develop a slightly mushy consistency. For beans that retain

an even shape, ideal texture, and tender, creamy bite without mushiness,

overnight soaking is the optimal method. Also beans that have not been presoaked

may need some additional water, about ¼ to ½ cup per

cup of beans, to replace the water that evaporates as steam during their longer

cooking process.

 

Before cooking presoaked beans, regardless of soaking method, skim off any skins

that floated to the surface, drain the soaking liquid, and then rinse them with

clean water. The beans should be brought to a gentle boil and then simmered with

a minimum of stirring to keep them firm and unbroken. A pressure cooker or crock

pot can also be used for convenience. Regardless of cooking method, do not add

any seasonings that are salty or acidic, such as vinegar, wine, tomatoes, or

citrus fruits and their juices, until after the beans have been cooked since

adding them earlier will make the beans tough and greatly increase the cooking

time.

Whenever possible, use the cooking liquid as well as the beans. About 35% of the

B vitamins and 50% of the folic acid will leach into the liquid when beans are

cooked for 1 hour and 15 minutes.

 

If you are running short on time, you can always use canned beans in your

recipes. If the beans have been packaged with salt or other additives, simply

rinse them after opening the can to remove these unnecessary additions. Canned

beans need to only be heated briefly for hot recipes, while they can be used as

is for salads or prepared cold dishes.

 

Guide to Cooking Dried Common Beans

 

Dried Beans (1 cup, dry) Cups Water or Broth Cooking Time (presoaked) Cooking

Time (unsoaked) Cups Yielded

Black Beans 4 1 hr. - 1 1/2 hrs. 2 hrs. 2 1/4

Black-eyed Peas 3 30-45 min. 1 hr. 2

Cannellini (White Kidney Beans) 3 45 min. 1 hr. 2 1/2

Great Northern Beans 3 1/2 1 1/2 hrs. 2 hrs. 2 2/3

Green Split Peas 4 45 min. 1 hr. 2

Yellow Split Peas 4 1 - 1 1/2 hrs. 2 hrs. 2

Peas, whole 6 1 - 2 hrs. 2 hrs. 2

Kidney Beans 3 1 hr. 2 hrs. 2 1/4

Lima Beans, large 4 45 - 1 hr. 1 1/2 – 2 hrs. 2

Lima Beans, small 4 50 - 60 min. 1 1/2 – 2 hrs. 3

Mung Beans 2 1/2 1 hr. 1 ½ hrs. 2

Navy Beans 3 45-60 min. 1 ½ hrs. 2 2/3

Pinto Beans 3 1 - 1/2 hrs. 2 hrs. 2 2/3

 

 

 

Key References:

 

Messina MJ. Legumes and soybeans: overview of their nutritional profiles and

health effects. Am J Clin Nutr. 1999;70(Suppl.3):439S-450S.

Adebamowo CA, Cho E, Sampson L, et al. Dietary flavonols and flavonol-rich foods

intake and the risk of breast cancer. Int J Cancer 2004;114(4):628-633.

Wu X, Beecher GR, Holden J, et al. Lipophilic and hydrophilic antioxidant

capacities of common foods in the United States. J. Agric Food Chem

2004;52;4026-4037.

McIntosh M, Miller C. A diet containing food rich in soluble and insoluble fiber

improves glycemic control and reduces hyperlipidemia among patients with type 2

diabetes mellitus. Nutr Rev 2001;59(2):52-5.

Menotti A, Kromhout D, Blackburn H, et al. Food intake patterns and 25-year

mortality from coronary heart disease: cross-cultural correlations in the Seven

Countries Study. The Seven Countries Study Research Group. Eur J Epidemiol

1999;15:507-15.

 

 

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