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. A good source of protein, legumes can be a healthy substitute for meat, which has more fat and cholesterol. If you want to add more beans and other legumes to your diet, but you aren’t clear about what’s available and how to prepare them, this guide can help. Many supermarkets and food stores stock a wide variety of legumes — both dried and canned. Below are several types and their typical uses. Dried beans and legumes, with the exceptions of black-eyed peas and lentils, require soaking in room temperature water, a step that rehydrates them for quicker, more even cooking. Before soaking, pick through the beans, discarding any discolored or shriveled ones or any foreign matter. Rinse the beans well. Depending on how much time you have, choose one of the following methods.
Download PDF. Beans are seeds from the Fabaceae heqlthy, commonly known as the legume, pea, or bean family. One cup grams of cooked lentils contains roughly 15 : Calories: Protein:
See the Latest Publications. Browse All Publications. Download PDF. Julie Garden-Robinson, Ph. Food and Nutrition Specialist. Krystle McNeal, R. B eans are among the most versatile and commonly eaten foods throughout the world, and many varieties are grown in the U. Because of their nutritional composition, these economical foods have the potential to improve the diet quality and long-term health of those who consume beans regularly [1, 2, 3]. The purpose of this publication is to provide evidence-based nutrition and health information about beans, preparation tips, sample recipes and references for further study.
Beans are an incredibly versatile food that span a wide range of varieties and potential uses. Unlike some foods that would be potentially difficult to consume on a daily basis, beans could easily be eaten every day, and perhaps even without the eater getting bored with them. They’re also incredibly cheap and easy to store. Bean plants are legumes, and belong to the same family as lentils and peanuts via Healthline. Technically, beans themselves are the seeds from the plant, enclosed in a pod. The most commonly eaten species in the United States are kidney, black, navy, garbanzo, fava, and pinto beans. Beans are packed with nutrition and will do your body well if consumed on a daily basis. There is just one troublesome side effect, but you can probably already guess what it might be. Half of the schoolyard rhyme about beans is true. While beans aren’t a fruit, they do make you, well, you know. The culprit here is raffinose, a fiber found in beans which some people have trouble digesting.