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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