Advertisement Beans, which are actually vegetables, not fruits, may nevertheless be “magical” for your health. The 2005 U.S. Dietary Guidelines for Americans
recommends eating 3 cups of dried beans per week to reduce your risk of heart disease by up to 16 percent; however, most Americans eat only about one-third of this amount.
Dried beans, such as black beans, chickpeas, kidney beans and pinto beans, are excellent sources of protein, calcium, phosphorus, folate and iron. Recent research shows that eating 1/2 cup of pinto beans daily can reduce serum cholesterol by 8 percent.
Including dried beans in your diet also can help with weight management because they are rich in complex carbohydrates and fiber but fat free. This combination makes you feel full without consuming a lot of calories.
Beans are a great source of insoluble and soluble fiber, averaging about 5 to 8 grams per 1/2 cup. They promote a healthy digestive tract, may reduce your risk of some types of cancer and can help maintain healthy blood glucose levels. The recommendation for fiber intake for adults is 25 to 35 grams per day. For children and adolescents ages 2 to 20, the recommendation is age plus 5 grams per day to equal daily fiber intake. No published studies have identified a desirable fiber intake for infants and children younger than 2.
When cooking with dried beans and peas, most of us think of hot, hearty casserole dishes to help get us through the cold winter months. The following recipes use cold beans in salads that can be enjoyed all summer long.
Cold Black Bean Salad
2 (15-ounce) cans black beans, rinsed and drained
2 tomatoes, finely chopped
3 serrano chile peppers, seeded and chopped
1 red bell pepper, seeded and chopped
1/4 cup white wine vinegar
2 tablespoons vegetable oil
1/2 teaspoon salt (may decrease to lower sodium content)
In a medium serving bowl, mix together the black beans, tomatoes, chilies, bell pepper, vinegar, oil and salt. Chill for 1 hour before serving.
Makes 5 servings.
Nutritional information per serving: 219 calories, 6.2 grams fat, 0 milligrams cholesterol, 884 milligrams sodium, 31.9 grams total carbohydrates, 12.7 grams dietary fiber and 10.8 grams protein.
Chickpea Salad
1 (15-ounce) can chickpeas (garbanzo beans), drained and rinsed
1 cucumber, peeled and finely chopped
1 cup grape tomatoes, halved
1/4 cup finely chopped sweet onion
1 tablespoon minced garlic
1/2 teaspoon dried parsley flakes
1/4 teaspoon dried basil
1 tablespoon grated Parmesan cheese
1 tablespoon olive oil
3 tablespoons balsamic vinegar
1/4 teaspoon salt
In a large bowl, toss together chickpeas, cucumber, tomatoes, onion, garlic, parsley flakes, dried basil and Parmesan cheese. Drizzle with olive oil and balsamic vinegar, and season to taste with salt. Toss until well combined, and adjust seasoning as needed. Cover and refrigerate at least 45 minutes before serving. Serve chilled.
Makes 4 servings.
Nutritional information per serving: 191 calories, 5.2 grams total fat, 1 milligram cholesterol, 495 milligrams sodium, 30.6 grams total carbohydrates, 5.8 grams dietary fiber, 6.8 grams protein.
Margie Ley is a registered dietitian at Gundersen Lutheran Medical Center. The 500 Club is a healthy-eating program.
