Beans, (also known as legumes or pulses) are often called "poor people's meat", but they should really be called "healthy people's meat" considering the health benefits of beans.
They belong to an extremely large category of vegetables, containing more than 13,000 species and are second only to grains in supplying calories and protein to the world's population.
Compared to grains, though, legumes supply about the same number of calories but usually two to four times as much proteins.
Proteins in Beans
Legumes are often considered an 'incomplete' protein, because they don't contain all the essential amino acids that we need in our diet, as opposed to 'complete' protein found in foods of animal origin, such as meat, fish, dairy products and eggs, which contain ample amounts of the essential amino acids.
Although it's important to get all the amino acids, both essential and non-essential, it's not necessary to get them from meat. In fact, because of its high fat content - as well as the use of antibiotics and other chemicals in the raising of poultry and cattle - most of the animal protein should be eaten only in moderation.
The best way to go about it is to combine partial-protein foods to make complementary protein. For instance, although beans and brown rice are both rich in protein, each lack one or more of the necessary amino acids. So if you combine them together, you form a complete protein that is a high quality substitute for meat.
To make a complete protein combine beans with one of the following:
brown rice
corn
nuts
seeds
wheat
All soya products, such as tofu and soymilk, are complete proteins. They contain all the essential amino acids plus several other nutrients.
Health Benefits of Beans
Many legumes, especially soya beans, are demonstrating impressive health benefits. Diets rich in beans are being used to:
lower cholesterol levels
improve diabetics' blood glucose control
reduce risk of many cancers
lower blood pressure
regulate functions of the colon
prevent and cure constipation
prevent piles and other bowel problems
Also richly coloured dried beans offer a high degree of antioxidant protection. In fact, small red kidney beans rate even higher than blueberries.
A lesser-known benefit of beans, though, is their high levels of isoflavones, compounds that are similar in structure to oestrogen produced by your body (which is why they are also called phytoestrogens).
These isoflavones may ease the symptoms of menopause, prevent some form of cancer, reduce your risk of heart disease and improve your bone and prostate health, among other benefits.
Beans, a Rich Source of Fibre
The health benefits of beans are many also because they all contain a lot of fibre.
Depending on the type of legumes, they vary between 5 and 8.6 grams of fibre per 100 g (30 ounces) serving.
When you eat dried beans, they are not entirely digested, so the undigested material lies around in the colon, where bacteria attack it and start to feed on it.
In the process, lots of chemicals are released, which tell your liver to cut down its production of cholesterol and your blood to speed up clearing out dangerous LDL cholesterol. Plus, fibre can actually mop up cholesterol from the intestine and whisk it out of the system.
Also, chemicals that block formation of cancer cells are released. In fact, beans are concentrated carriers of protease inhibitors, enzymes that can counteract the activation of cancer-causing compounds in the colon.
Beans and Flatulence
Many people fail to enjoy the health benefits of beans because of a side effects experienced by some people.
In fact, one of the problems caused by eating legumes is increased flatulence (wind) or intestinal discomfort.
This is caused by a type of fibre found in beans, calledoligosaccharides, which is composed of three to five sugar molecules linked together in such a way that the body cannot digest or absorb it.
Because the body cannot absorb or digest these oligosaccharides, they pass into the intestines, where the bacteria break them down and gas is produced.
Haricot and lima beans are generally the most offensive, while peanuts are the least offensive because of their lower levels of oligosaccharides.
The amount of oligosaccharides in legumes can be significantly reduced by properly cooking or sprouting them and as a consequence, the flatulence can be reduced as well.
Some Serving Suggestions
How can you take advantage of the health benefits of beans?
The nice thing about beans is how easily you can add them to any meal.
Pour them into soups and salads or use them in spicy Mexican dishes.
You also can't go wrong with hummus, a mix of chickpeas, lemon juice, tahini paste and garlic, served with pitta bread or crackers, or as a dip for raw vegetable sticks.
Or try substituting tofu for meat in some of your dishes.
I find very practical to keep a few tins of various types of beans and add them to any dish where I want to include some proteins and fibre, such as pasta dishes, casseroles, stews, salads and anywhere else you can think of.
But unfortunately most tinned beans have a lot of salt and sugar added, which I consider completely unnecessary. Make sure the ones you buy have no salt and sugar added. The organic ones are often very good.
Beans, (also known as legumes or pulses) are often called "poor people's meat", but they should really be called "healthy people's meat" considering the health benefits of beans.
They belong to an extremely large category of vegetables, containing more than 13,000 species and are second only to grains in supplying calories and protein to the world's population.
Compared to grains, though, legumes supply about the same number of calories but usually two to four times as much proteins.
Proteins in Beans
Legumes are often considered an 'incomplete' protein, because they don't contain all the essential amino acids that we need in our diet, as opposed to 'complete' protein found in foods of animal origin, such as meat, fish, dairy products and eggs, which contain ample amounts of the essential amino acids.
Although it's important to get all the amino acids, both essential and non-essential, it's not necessary to get them from meat. In fact, because of its high fat content - as well as the use of antibiotics and other chemicals in the raising of poultry and cattle - most of the animal protein should be eaten only in moderation.
The best way to go about it is to combine partial-protein foods to make complementary protein. For instance, although beans and brown rice are both rich in protein, each lack one or more of the necessary amino acids. So if you combine them together, you form a complete protein that is a high quality substitute for meat.
To make a complete protein combine beans with one of the following:
brown rice
corn
nuts
seeds
wheat
All soya products, such as tofu and soymilk, are complete proteins. They contain all the essential amino acids plus several other nutrients.
Health Benefits of Beans
Many legumes, especially soya beans, are demonstrating impressive health benefits. Diets rich in beans are being used to:
lower cholesterol levels
improve diabetics' blood glucose control
reduce risk of many cancers
lower blood pressure
regulate functions of the colon
prevent and cure constipation
prevent piles and other bowel problems
Also richly coloured dried beans offer a high degree of antioxidant protection. In fact, small red kidney beans rate even higher than blueberries.
A lesser-known benefit of beans, though, is their high levels of isoflavones, compounds that are similar in structure to oestrogen produced by your body (which is why they are also called phytoestrogens).
These isoflavones may ease the symptoms of menopause, prevent some form of cancer, reduce your risk of heart diseasecand improve your bone and prostate health, among other benefits.
Beans, a Rich Source of Fibre
The health benefits of beans are many also because they all contain a lot of fibre.
Depending on the type of legumes, they vary between 5 and 8.6 grams of fibre per 100 g (30 ounces) serving.
When you eat dried beans, they are not entirely digested, so the undigested material lies around in the colon, where bacteria attack it and start to feed on it.
In the process, lots of chemicals are released, which tell your liver to cut down its production of cholesterol and your blood to speed up clearing out dangerous LDL cholesterol. Plus, fibre can actually mop up cholesterol from the intestine and whisk it out of the system.
Also, chemicals that block formation of cancer cells are released. In fact, beans are concentrated carriers of protease inhibitors, enzymes that can counteract the activation of cancer-causing compounds in the colon.
Beans and Flatulence
Many people fail to enjoy the health benefits of beans because of a side effects experienced by some people.
In fact, one of the problems caused by eating legumes is increased flatulence (wind) or intestinal discomfort.
This is caused by a type of fibre found in beans, calledoligosaccharides, which is composed of three to five sugar molecules linked together in such a way that the body cannot digest or absorb it.
Because the body cannot absorb or digest these oligosaccharides, they pass into the intestines, where the bacteria break them down and gas is produced.
Haricot and lima beans are generally the most offensive, while peanuts are the least offensive because of their lower levels of oligosaccharides.
The amount of oligosaccharides in legumes can be significantly reduced by properly cooking or sprouting them and as a consequence, the flatulence can be reduced as well.
Some Serving Suggestions
How can you take advantage of the health benefits of beans?
The nice thing about beans is how easily you can add them to any meal.
Pour them into soups and salads or use them in spicy Mexican dishes.
You also can't go wrong with hummus, a mix of chickpeas, lemon juice, tahini paste and garlic, served with pitta bread or crackers, or as a dip for raw vegetable sticks.
Or try substituting tofu for meat in some of your dishes.
I find very practical to keep a few tins of various types of beans and add them to any dish where I want to include some proteins and fibre, such as pasta dishes, casseroles, stews, salads and anywhere else you can think of.
But unfortunately most tinned beans have a lot of salt and sugar added, which I consider completely unnecessary. Make sure the ones you buy have no salt and sugar added. The organic ones are often very good.