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 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.

 

 

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. 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 no

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.

 

Based 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 organic 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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