They’re more versatile than you may think, offering a tasty helping of protein, fiber, and a host of nutrients, plus they help with weight loss and protection against disease.
One study found that eating beans four times per week reduced heart disease risk by 22 percent. Another showed that bean eaters may be less likely to develop type 2 diabetes and may have better blood sugar control if they do have the disease.
“Beans promote good health and can be used many ways, including in soups, salads, dips, and desserts,” says Julie Garden-Robinson, Ph.D., a food and nutrition specialist with the North Dakota State University Extension Service. Here, six bean facts you might not know.
They’re a vegetable and protein.
“Technically, legumes are a vegetable, but more of a starchy vegetable, like a baked potato,” says Libby Mills, R.D.N., a spokeswoman for the Academy of Nutrition and Dietetics. Still, beans are a top source of plant protein, with about 15 grams per cup. Getting protein from plants is good for your health.
For instance, a study of 785 older adults from four countries found that every 20-gram increase in legume intake (about an ounce) was linked to a reduced risk of dying (up to 8 percent) from any cause over the seven-year study period. Like potatoes and bananas, beans also contain resistant starch, a type of fiber that helps increase the amount of good bacteria in the gut and may help control inflammation, reduce colon cancer risk, and improve satiety.
You need a variety of them.
Great Northern and navy beans have more calcium; cranberry beans score high in folate; and adzukis, garbanzos, and limas are particularly high in iron. Navy beans are packed with resistant starch, adzukis are high in potassium, and red and black varieties are rich in disease-fighting antioxidants.
They may help with weight loss.
A review of 21 studies published in the American Journal of Clinical Nutrition found that people who ate about 2.5 to 9 ounces of beans per day lost threequarters of a pound more over six weeks than those who didn’t eat beans. Researchers think this may be because beans increase the sense of fullness and modulate blood sugar levels.
They help cut cholesterol.
Beans are high in soluble fiber; 5 to 10 grams of it per day can reduce LDL (“bad”) cholesterol by up to 5 percent, per the Department of Health and Human Services. Cooked beans contain 0.6 to 2.4 grams of soluble fiber per half-cup.
Canned beans are good, too.
Dried beans require soaking before cooking and about an hour on the stove. Most of the prep is hands-off, but there’s no doubt that canned beans are simply more convenient. And they supply the same nutrients—but often contain added salt. So opt for lower-sodium varieties, or drain and rinse canned beans before you use them to reduce sodium by 25 to 40 percent.
You can solve the gas problem.
The flatulence factor is caused by the fiber in beans fermenting in the large intestine. One study found that half the people who ate a half-cup of beans daily had gas during the first week, but symptoms decreased after that. “Gradually increasing your fiber intake will help your gut adjust,” says Mills. “Drinking plenty of water also helps fiber move through your system faster.” And try soaking beans before cooking. You can also use products such as Beano, which contain gas-busting enzymes.
How to Cook Dried Beans
No matter which variety you choose, the cooking method is the same: Bring beans to a boil, reduce the heat to low, put the lid on the pot at a tilt, and simmer until tender. Usually the smaller and thinner the bean, the quicker the cooking time. Tiny lentils take as little as 20 minutes; larger, tougher kidneys and Great Northerns can take a good 60 to 90 minutes or more. Check package instructions, and keep these tips in mind:
Give them a soak first.
Rehydrating beans cuts the cooking time, improves texture, and may help them cook more evenly. Most types will benefit from an overnight soak in cold water or even a shorter soak in hot water, according to package directions.
Pump up the flavor.
Beans will taste richer if you add broth, a ham bone, or aromatic seasonings—such as bay leaf, garlic, or onions—to the cooking water.
Keep them tender.
If you add flavoring like lemon juice, vinegar, tomatoes, chili sauce, ketchup, or wine, wait until after the beans have been soaked and are fully cooked because acid can prevent beans from becoming tender.
Store them right.
Dried beans stored in airtight containers and away from heat, light, and moisture should keep for at least a year. They won’t go bad, but old beans take longer to cook.
Cook Up Some Magic Beans
1. Black
WHAT THEY TASTE LIKE:
Black beans have a mild, earthy flavor and a dense texture.
HOW TO SERVE THEM:
These Caribbean and South American favorites, also known as turtle beans, are often served with rice. They’re great with the spicy seasonings of Tex-Mex dishes. Try black bean salsa made with corn, avocado, tomato, onion, and lime.
2. Cannellini
WHAT THEY TASTE LIKE:
Cannellini have a delicate flavor and tender skins.
HOW TO SERVE THEM:
They have thin skins, so be careful not to overcook them or they’ll get mushy. Try mixing cannellini into a salad with tuna, tomatoes, onion, chopped parsley, and basil. The beans can also be puréed with fresh herbs into a refreshing cold soup.
3. Chickpeas
WHAT THEY TASTE LIKE:
Also called garbanzos, they have a dense and creamy texture.
HOW TO SERVE THEM:
Used whole, they lend meaty substance and earthy flavor to salads, soups, and stews. Puréed, they’re a great base for dips, such as hummus. Or crush them and mix with a little mayonnaise to make a chickpea salad sandwich.
4. Great Northern
WHAT THEY TASTE LIKE:
They’re a bit grainy, with slightly tough skins.
HOW TO SERVE THEM:
They can be substituted for cannellini beans in most recipes (they’ll hold up better in soups and stews). Try cooking them in chicken stock, then puréeing into a “creamy” soup. For a lighter chili, team white Northerns with ground turkey, tomatillos, and green chilies.
5. Lentils
WHAT THEY TASTE LIKE:
Small brown lentils, the most common, have an earthy flavor and act like a sponge for spices. French green lentils hold their shape well.
HOW TO SERVE THEM:
No need to soak before cooking. They’re great in dishes with strong seasonings. Try a warm lentil salad made with scallions, tomatoes, cilantro, cumin, and mustard vinaigrette.
6. Lima
WHAT THEY TASTE LIKE:
Also known as butter beans, they’re meaty, with a chestnut-like flavor, and are usually sold dried or frozen.
HOW TO SERVE THEM:
Limas are great mixed with corn in a classic succotash, but also try them in soups and salads. Simmer limas with clams and a paste of saffron, garlic, and breadcrumbs. Or simply toss with garlic butter.
7. Cranberry
WHAT THEY TASTE LIKE:
These beans have a complex flavor. Dried versions often go by their Italian name, borlotti.
HOW TO SERVE THEM:
If they’re still in their pods, shell, simmer until tender, then add to soups or salads. You can make a pretty salad of cranberry beans, green pepper, red onion, celery, and grilled squid, scallops, or shrimp; dress with lemon juice, olive oil, and parsley.
8. Fava
WHAT THEY TASTE LIKE:
Also termed broad beans, they have a bright flavor and a buttery texture. Look for fresh beans in long, green pods in the summer.
HOW TO SERVE THEM:
Serve like lima beans in soups and salads or toss into pastas. If the pods are young and tender, they can be grilled whole. They pair well with chopped bitter greens and fresh mint.
9. Pinto
WHAT THEY TASTE LIKE:
These speckled beans have a hearty flavor and texture.
HOW TO SERVE THEM:
Sturdy pintos are a Tex-Mex staple and are great in chili, refried beans, and burritos. Toss pintos into a salad with chopped cooked chicken or seafood, avocado, corn kernels, tomatoes, and a bit of salsa.
10. Red Kidney
WHAT THEY TASTE LIKE:
Kidney beans have a tough skin and a satisfying flavor.
HOW TO SERVE THEM:
This sturdy bean will hold its shape well when cooked, making it a good choice for salads, chili, long-cooking stews, and baked beans.
In "CR Consumer Reports", USA, April 2019, excerpts 52-55. Digitized, adapted and illustrated to be posted by Leopoldo Costa.